Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
10 Minute Cap
40-30-20-10
Hang DB Clean and Jerk L4-(50/35)
DB Lunge
.
Clean and Jerk Warm Up/Build to 85%
15 Minutes
.
EMOM:
20 minutes
Min 1: 4 Clean and Jerk @70-80%
Min 2: 20/15 Cal Ski L3-(17/12), L2/1-(15/10)
Min 3: 10 Box Jumps L4-(30/24)
Min 4: 5-10 Front Squats
Min 5: Rest