Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
CWOD
10 Minute Cap
4 Rounds
10 Single Arm Overhead DB Squat
10 Single Arm Alt DB Devil Press
L4-(50/35)
.
SWOD
15 Minutes
Power Snatch
Build to heavier then you will do in the workout
Superset with 4×25 sit ups
Or 4 sets of some soft of Abs
Or
4×1 5-25 GHD
.
CWOD
12 Minute Cap
10 Rounds
3 Power Snatch
30 DU’s
-Then-
800 m Ski
L4-(155/115)