Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD
7 Minute Cap
5 Rounds
10 Plate G2OH
20 Bicycle Crunches
.
SWOD
Push or Split Jerk
13 minutes.
5×2@65,70,75,80,85%.
CWOD:
22 Minutes
6 minutes at each station with 2 minutes rest between each.
6 Minute AMRAP.
200 m Run
15 Push Press
.
2 Minutes Rest.
.
6 Minute AMRAP.
10 Power Clean
10 Burpee Box Jumps
.
2 Minute Rest
.
6 Minute AMRAP
300 m Ski
10 Sumo Deadlift High Pulls
2 Minutes Rest.
.
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55)
3 Different Scores.