Omega CrossFit – CrossFit
Weightlifting
1 Snatch Balance + 1 Overhead Squat
Build
Metcon (4 Rounds for reps)
“The Onion”
If you finish early, rest until next set
Minute 0-10 – Partner
3 Rounds
30 CTB/Pull ups
14 OHS
L5 – 185/125; L4 – 155/105; L3 – 115/85; L2 – 75/55
Minute 10-20 – Teams of 4
Cals on Bike
L4 – 300; L3 – 200; L2 – 150
Minute 20-25 – Partner
Synchro Burpees
L4 – 50; L3 – 40; L2 – 30
Minute 25-30 – Solo
ME HSPU