Omega CrossFit – Barbell Club
Weightlifting
Sumo Deadlift (1 Rep Max)
Est a 1 Rep Max
Overhead Squat (1 Rep Max)
Overhead Squat (Max Reps)
After Establishing a 1 Rep Max, -40% and go for Max reps
Gymnastics
Ring Dips (Max Reps)
Max Ring Dips in 4 Minutes (or until Fail)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups