Friday

Omega CrossFit – CrossFit

Warm Up.
10 Minutes
.
CWOD:
7 Minute Cap
5 Rounds
10 SDHP
10 Back Rack Lunges
L4-(95/65)
.
SWOD:
5 Minutes.
Light work.
3 sets of.
1×3 OHS.
1×3 Tall Snatch
1×3 Snatch Balance.
(Stay very light).
.
10 Minutes to build to a medium to heavy on
1 Hang Snatch
3 OHS
.
CWOD:
15 Minute Cap.
3 Rounds.
15 Box Jump Overs
20 DB Hang Snatch L4-(50/35)
50 DU’s
15 Hang Power Snatch L4-(95/65)

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