Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
12 Minutes
.
10 Minute Cap
30-20-10-5
Hang Snatch L4-(75/55)
300 Ft Shuttle Run after each
.
Snatch Warm Up/Build to 75-90%
10-15 Minutes
.
EMOM:
20 minutes
Min 1: 4 Power Snatch @75%
Min 2: 20/15 Cal Ski L3-(17/12), L2/1-(15/10)
Min 3: 7 Ring MU’s or 15 Pull Ups
Min 4: 3-5 Wall Walks
Min 5: Rest