December 11, 2017

Omega CrossFit – CrossFit

Warm-up

Row Cycle:

6 rounds:

30 sec on / 30 sec off

Weightlifting

15 minutes to establish a 1RM full snatch

Metcon

9-6-3

Burpee box jumps

Squat Snatch

*2 min rest*

15-12-9

Power Snatch

Box Jumps

*2 min rest*

21-15-9

Hang Snatch

Burpee over bar

Leave a Comment

Your email address will not be published.