Omega CrossFit – CrossFit
Power Snatch (Cycling)
1st Cycle of 4 sets:
10 seconds of work 10 seconds rest (L4 – 95/65)
2nd Cycle of 4 sets:
20 seconds of work 20 seconds rest (L4 – 115/75)
3rd Cycle of 4 sets:
30 seconds of work 30 seconds of rest (L4 – 135/95)
3 minutes rest between each
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP
300m row
50 DUs
300m row
15 burpees over erg
300m row
15 burpees over erg
300m row
50 DUs
Metcon (Time)
3 Rounds:
300m ski
15 T2B
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP
10 Wall Walks
20 Ball Slams or DBall Overs