Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD#1.
15 Minutes Cap.
3 rounds
50 DU’s
10 OH Single DB Lunge
20 Alt DB Hang Snatch
300 m row
L4-(50/35)
.
SWOD:
20 Minutes.
Back Squats.
10@50%.
8@60%.
6@70%.
4@80%.
2@90%.
-Then-
2 Minutes ME @ 40%.
CWOD#2.
3 Rounds.
10 Minute Cap.
10 Power Snatch
7 Bar MU’s or 14 Pull Ups.
L4-(155/110)
L3-(135/95)
L2-(115/75)
L1-(95/65)