Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
Partner Workout
12 Minute Cap
2 Rounds
1000 m Ski
100 Air Squats
One person working at a time
.
SWOD
20 Minutes
Back Squats
4×5@75%
In between set 4×100 m backward sled pulls
L4-3 plates (45’s)
L3-2 plates (45’s)
L2- 1-45, 1-25
L1- 1 plate (45)
.
CWOD
10 Minutes
5×1 Minute AMRAP
With 1 Minute Rest Between each
10 Deadlifts
In the remaining time ME Pull Ups
Your score is total amount of pull ups
L4-(225/155)
L3-(185/135)
L2-(135/95)
L1-(115/75)
L-(95/65)