Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD:
7 Minute Cap
5 Rounds
15 Goblet Squat
20 Floor Bridges
.
SWOD
20 Minutes
Front Squats
4×5@65-75%
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)
.
Example:
Minute 1: 10 Deadlifts then in the remaining time max effort pull ups
Minute 2: Rest
Minute 3: 10 Deadlifts then in the remaining time max effort pull ups
Minute 4: Rest
Minute 5: 10 Deadlifts then in the remaining time max effort pull ups
Minute 6: Rest
Minute 7: 10 Deadlifts then in the remaining time max effort pull ups
Minute 8: Rest
Minute 9: 10 Deadlifts then in the remaining time max effort pull ups