Omega CrossFit – CrossFit
Mobility
10 Minutes
Couch stretch
Pigeon
Shoulders (bands)
.
Warm Up
10 Minutes
.
SWOD
10 Minutes
Build Hang Snatch (squat or power)
.
CWOD
15 Minute Cap
75 Hang Power Snatch
50 T2B
15 Rope Climb
Break it up however
Choose your own strategy!!!
L4-(75/55)
L3-(65/45)
L2-(55/35)
L1-(45/25)