Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
10 Minute barbell warm up
.
CWOD
35 Minute Cap
Every 5 minutes you have the option of
400 m Run or 500 m Row. The workout begins with run or row. In the remaining time of the 5 minutes complete:
.
30 Clean and Jerk
L4-(155/115)
L3-(135/95)
L2-(115/75)
L1-(95/65)
.
30 Front Rack Lunges
L4-(185/135)
L3-(155/115)
L2-(135/95)
L1-(115/75)
L- (95/65)
.
Back Squats
30 Reps @ 60%
.
You must finish one to move on to the next movement