Omega CrossFit – CrossFit
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