July 5, 2019

Omega CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Work on HSPUs

If you are proficient in HSPU complete 20 strict, 20 deficit and 20 kipping

Split Jerk (5×2)

Build

Metcon (3 Rounds for reps)

5 Minutes

400m Run, Row or Ski

ME Power Cleans (L4- 155/115)

— 2 minutes rest —

5 Minutes

400m Run, Row or Ski

ME STO (L4 – 135/95)

— 2 minutes rest —

5 Minutes

400m Run, Row or Ski

ME Thruster (L4 – 115/80)