Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD
12 Minute Cap
5 Rounds
200 m Run
20 DB Hang Clean and Jerk (10 each side)
.
SWOD:
15 Minutes
Back squat.
4@80%.
2@85%.
4@80%.
2@85%
.
CWOD:
12 Minute Cap
12- 9- 6- 3.
Hang Clean and Jerk
24-18-12-6
Wall Balls
In the remaining time ME Clusters
L4-(155/105).
L3-(135/95).
L2-(115/75).
L1-(95/65).