CrossFit – Wed, Jan 17

Omega CrossFit – CrossFit

Metcon (No Measure)

Warm Up

10 Minutes

.

CWOD

17 Minute Cap

Partner Workout.

400 Ft Farmers Carry (Down and Back= 50ft partners can switch every 100ft )

-Then-

40-30-20-10 .

Alt Single Arm Devil Press L4-(50/35)

T2B.

Hang Power Snatch

(one person working at a time)

-Then-

400 Ft Farmers Carry (Down and Back= 50ft partners can switch every 100ft )

.

L4-(95/65)

.

SWOD

15 Minutes

Snatch Complex

1 Hang Power Snatch

1 Hang Squat Snatch

1 OHS

.

CWOD

Solo

10 Minute Cap

100 American KBS L4-(53/35)

Every time you break 15 V-Ups

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