Omega CrossFit – CrossFit
Warm Up
10 Minutes.
.
CWOD 1:
Death by
Wall balls and Push Ups
Ex.
Min 1- 1 Wall Ball + 1 Push Up
Min 2- 2 Wall Balls + 2 Push Ups
Min 3 – 3 Wall Balls + 3 Push Ups
Etc.
Until the Minute catches you
.
SWOD:
13 Minutes.
Front Squats/Back Squats.
2 Front + 4 Back at each percentage.
(Percentages off of back squat max)
55,60,65% .
3 sets for sure and one set at 70% (if able).
.
CWOD 2:
17 Minutes
If you finish early you rest!
0-7 Minute
3 Rounds.
10 Front Squats
10 HSPU’s or DB Press
.
7-12 Minute
30 Burpee Box Jumps.
.
12-17 Minute
20 BMU’s or 50 Pull Ups
L4-(185/135)
L3-(135/95).
L2-(115/75).
L2-(95/65)