Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD
10 Minutes
2×4 Minute Rounds
500 m Row
In remaining time ME Wall Balls
1 Minute Rest
.
SWOD:
13 minutes.
Split Jerk
6×2@60,65,70,75,80,85%
.
CWOD:
12 minute Cap.
30 Thrusters
-Then-
10 to 1
Box Jumps L4-(30/24)
Ring Dips
-Then-
30 Thrusters
L4-(135/95).
L3 -(115/75).
L2-(95/65).
L1-(75/55).
L-(65/45).