Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD
10 Minute Cap
5 Rounds
10 Thrusters L4-(95/65)
15/10 HRPU’s
.
SWOD:
15 Minutes
Front Squats.
1st Rep 5 Second Pause.
2nd Rep Regular Tempo
7×2 Build.
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CWOD:
15 Minute Cap
4 rounds:
5,4,3,2 Squat Cleans @70% of 1RM*
7/5 Ring MU’s or 15 Pull Ups
10 Burpee Box Jumps L4-(30/24)
*Squat Cleans decrease by 1 rep and increase by 5% each round.