Wednesday, July 18, 2018

Omega CrossFit – CrossFit

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RUNNING CLOCK

0-15 minutes = warm up

15-22 minutes = 7 minute AMRAP

20 STO

20 Box Jumps

22-26 minutes = REST

26 – 31 minutes = 5 minute EMOM

L4 = 20 wallballs

L3 = 18 WB

L2 = 15 WB

L1 = 12 WB

31-34 = REST

34-46 minutes = build to heavy split jerk

46-50 minutes = transition

50-55 minutes = 30 thrusters for time

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