Wednesday - October 17, 2018

Omega CrossFit – CrossFit

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NFT

50 Bench Press

50 Strict Pull ups

Shoulder Press (3×3)

Push Press (3×3)

Split Jerk (3×3)

Metcon (AMRAP – Reps)

3×4 minute rounds:

Each round starts with either

20 HSPU or 30 HRPU

20 G2G Sit ups

ME power cleans

— 2 minutes rest after each round —

Increase or stay at weight after each round
Score is power cleans for all three rounds

L4 = 185/135, 225/155, 255/175

L3 = 135/95, 155/115, 185/135

L2 =- 115/75, 135/95, 155/115

L1 = 75/45, 95/65, 115/75

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