Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD:
10 Minute Cap
3 Rounds
20 DB Hang Clean and Jerk (10 each side you do not have to alternate)
15 Burpee Box Jump Overs
.
SWOD
20 Minutes
Squat Clean
3×3@75,80,85%
.
Push Press
5×3@50-90%
.
CWOD:
15 Minute Cap
For Time
10 Power Cleans
25/17 Cal Row
10 Hang Cleans
25/17 Cal Bike
10 Hang Squat Clean
25/17 Cal Row
10 Squat Cleans
25/17 Cal Bike
L4-(185/135)
L3-(135/95)
L2-(115/75)
L1-(95/65)