Omega CrossFit – CrossFit
Warm-up
10 Minute Warm Up + Back Squat Warm Up
EMOM
6 min EMOM
L4= 20 WB
5 Backsquat @ 70%
– 3 min rest –
6 min EMOM
L4=15 burps
4 back squats @ 75%
– 3 min rest –
6 min EMOM
L4 = 10 WB + 10 burpees
3 back squats @ 80%
CWOD
15 minute cap
2 rounds
10 power cleans
10 pull-ups
2 rounds
2 STO
10 CTB
2 rounds
10 G2O
10 bar muscle ups