Friday – August 17, 2018

Omega CrossFit – CrossFit

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New Section

3×12 Minute segments with 3 minutes rest between

Complete in no particular order

Clean and Jerk (7×2 @ 55, 60, 65, 70, 75, 80, 85%)

1st rep 1 clean pull + 1 full clean and jerk

2nd rep 1 full clean and jerk

Metcon (AMRAP – Reps)

12 minute AMRAP
400 m farmers carry (L4 – 70/53)

50 STO (L4 – 135/95)

ME D- Ball Overs

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP
15 Deadlifts (L4 – 185/135)

10 Bench Press (L4 – 200/145)

5 Rope Climbs