Friday - August 10, 2018

Omega CrossFit – CrossFit

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Warm-up

10 Minutes activate warm up

10 Minutes barbell warm up

CWOD

Partner Workout

OHS

TTB

10-1 then 1-10

One person working at a time – Break up however

Muscle-ups (ME)

CWOD

Partner Workout

15 Minute Cap

4 Rounds

20 STO

20 Burpee over bar

Add weight each round

L4 – 135/95; 155/115; 185/135; 205/155

L3 – 115/75; 135/95; 155/115; 185/135

L2 – 95/65; 115/75; 135/95; 155/115

L1 – 75/45; 85/55; 95/65; 105/75

Work split in half

Muscle-ups

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