Omega CrossFit – CrossFit
CWOD
9 Minutes
2 Minutes ME Air Squats
1 Minute Rest
2 Minutes ME HRPUs
1 Minute Rest
2 Minutes ME Burpees
SWOD
Back Squats
1×10 @ 55%
1×8 @ 65%
1×6 @ 75%
1×4 @ 85%
1×2 @ 90%
— THEN —
5 minutes to complete 50 reps
Strict Press (L4 – 95/65)
CWOD
15 Minute Cap
3 Rounds
12 Hang Squat Cleans
15 Box Jumps
400m Wall Ball run