October 23, 2018

Omega CrossFit – CrossFit

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Power Snatch (Cycling)

1st Cycle of 4 sets:

10 seconds of work 10 seconds rest (L4 – 95/65)

2nd Cycle of 4 sets:

20 seconds of work 20 seconds rest (L4 – 115/75)

3rd Cycle of 4 sets:

30 seconds of work 30 seconds of rest (L4 – 135/95)

3 minutes rest between each

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

300m row

50 DUs

300m row

15 burpees over erg

300m row

15 burpees over erg

300m row

50 DUs

Metcon (Time)

3 Rounds:

300m ski

15 T2B

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

10 Wall Walks

20 Ball Slams or DBall Overs

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