Omega CrossFit – CrossFit
Warm Up:
10 Minutes
.
CWOD:
10 Minute AMRAP
5 Rounds
10 Wall Balls
200 m Run
.
SWOD:
13 minutes
Front Squat 22×1 (tempo)
2 seconds down, 2 at the bottom, 1 second up
4×2@65,70,75,80%
.
CWOD:
10 Minute Cap
Round 1,3
10 Power Snatch
20 Front Rack Lunges
.
Round 2,4
15 Thrusters
20 Back Rack Lunges
.
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)