Omega CrossFit – CrossFit
Front Squat (3×5 @ 55, 60, 65%)
Clean and Jerk
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%
Metcon (Time)
Partner workout
1000 m row or ski
4 rounds
20 Wall balls (split evenly)
10 CTB / Pull ups / jumping pull ups (alt rounds)
1000 m row or ski
— THEN —
4 rounds
20 Thrusters (split evenly)
10 bar MUs / CTB / Pull ups (alt rounds)
1000 m row or ski