Omega CrossFit – CrossFit
Warm-up
5 Minute Cap:
50 Wall Balls
SWOD
Front Squats:
4×5 @ 60, 65, 70, 75%
– then –
ME at 85%
CWOD
5 Rounds
30 DUs or 90 singles
10 Thrusters
10 Burpee Box Jumps
L4/L3 – increase weight by 20lbs every round
L2/L1 – increase weight by 10lbs every round
L4 – start 95/65
L3 – start 75/45
L2 – start 65/35
L1 – start 45/25