Omega CrossFit – CrossFit
Warm-up
10 Minutes activate warm up
10 Minutes barbell warm up
CWOD
Partner Workout
OHS
TTB
10-1 then 1-10
One person working at a time – Break up however
Muscle-ups (ME)
CWOD
Partner Workout
15 Minute Cap
4 Rounds
20 STO
20 Burpee over bar
Add weight each round
L4 – 135/95; 155/115; 185/135; 205/155
L3 – 115/75; 135/95; 155/115; 185/135
L2 – 95/65; 115/75; 135/95; 155/115
L1 – 75/45; 85/55; 95/65; 105/75
Work split in half