Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
SWOD:.
20 Minutes
Split Jerk or Push Jerk
3×3@65,75,85%.
.
Squat Cleans
.3×3@65,75,85%.
.
CWOD:
25 min Running Clock.
Minutes 0-10.
4 Rounds.
10 STO.
15/10 Cal Ski
.
.Minutes 10-15.
1000 m Row
.
.Minutes 15-25.
4 Rounds.
10 Hang Cleans
15 HSPU’s.
L4-(155/115)
L3-(135/95)
L2-(115/75)
L1-(95/65)