Omega CrossFit – CrossFit
SWOD
Clean and Jerk
5/6 @ 65, 70, 75, 80, 85%
90% if you have time and feel good
CWOD
21-15-9
New workout starts every 10 minutes
1) Assault Bike Calories and Burpees
2) Power Cleans and Pull ups
3) Back Squats and Box Jumps