Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD:
6 Minute Cap
25 Push Ups
50 Air Squats
25 Push Ups
50 Walking Lunges
.
SWOD:
13 minutes
Build
1 Power Clean
1 Hang Clean
1 Hang Squat Clean
.
CWOD
15 Minute Cap
Partner Workout
100 Wall Balls
Switch every 10
-Then-
10 Rounds
5 Power Cleans (Alternate Rounds)
5 Synchronized Burpees
Example:
Round 1- Partner 1 will do all 5 Power Cleans
Round 2- Partner 2 will do all 5 Power Cleans
L5-(225/155)
L4-(185/135)
L3+(155/105)
L3-(135/95)
L2-(115/75)
L1-(95/65)