Tuesday

Omega CrossFit – CrossFit

.
Warm Up:
10 Minutes
.
Cycling:
20 Minutes.
Power Snatch.
3 Cycles of 4 Sets of each.
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 rest.
L4-(135/95).
With 3 minutes rest/transition.
.
CWOD:
10 Minute AMRAP
12 Barbell OH Lunge
12 Box Jumps
12 Sumo Deadlift High Pull
12 Burpee over Bar
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)

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