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