Omega CrossFit – CrossFit
New Section
Running clock
0 – 15 minutes = warm up
15 – 27 minutes = front squats – 10-8-6-4-2 @ 50, 60, 70, 80 90%
27 – 30 minutes = transition
30 – 40 minutes = 10 minute AMRAP: 7 clusters and 7 bar muscle ups or 14 pull ups
40 – 45 minutes = REST
45 – 55 minutes = 800m run; 20 clean and jerks; ME wall balls