Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
SWOD:
12 Minutes.
Spilt Jerk.
5×2@50,55,60,65,70%.
.
CWOD:
20 Minutes.
0-2 minutes (work)
.
2-3 complete 10 burpees.
Rest until minute 3
.
3-5 minutes (work)
.
5-6 complete 10 burpees.
Rest until minute 6
.
6-8 minutes (work)
.
8-9 Complete 10 burpees
.
Etc. until minute 20
50 Wall Balls.
50 CTB Or Pull Ups
50 STO L4-(115/75)
10 Rope Climbs
.
The goal is to finish 50 of each but you can only work during the 2 minutes.
Must complete 10 burpees in the rest minute and rest the rest of the minute.