Omega CrossFit – CrossFit
Warm-up
8 Minutes
30 Second Wall Sits
30 Second Plate over Head Hold
30 Second Bar Hang
30 Second Rest
Overhead Squat (5×3@ 45, 50, 55, 60, 65%)
1st rep hold for 5 seconds at the bottom
Metcon (Time)
3 Rounds
10 Front Rack Lunges
15 Box Jumps
— then —
30 HSPUs
— then —
3 Rounds
10 Front Each Lunges
15 T2B
— then —
30 OHS