Omega CrossFit – CrossFit
.
Warm Up:
10 Minutes
.
CWOD
10 Minute Cap
50 Air Squats
25 Ball Slams
50 Wall Ball Sit Ups
25 Ball Slams
50 Air Squats
.
SWOD:
17 Minutes.
5-6 Sets
Off the Rack
2 Front Squats + 1 Thruster
Superset with 4 sets Sling Band
CWOD:
14 Minutes
2 Minute Thruster Sprints
.
2 Minutes
12 Thrusters
ME Burpee over Bar
.
2 Minute Rest
.
2 Minutes
12 Thrusters
ME Box Jumps L4-(30/24)
.
2 Minute Rest
.
2 Minutes
12 Thrusters
ME Bike Cals
.
2 Minute Rest
.
2 Minutes
12 Thrusters
ME Burpee Box Jumps L4-(24/20)
.
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)