Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD:
6 Minute Cap.
30-20-10.
DB STO
Ball Slams
.
SWOD
15 Minutes
3×3 Squat Snatch
3×3 Power Snatch
Build
.
CWOD:
24 Minutes.
–
6 Minutes.
15 Burpees
20 Box Jumps
30 Power Snatch L4-(95/65)
Max Effort Ski in remaining time
–
3 Minute Rest.
–
6 Minutes:
15 Burpees
20 Box Jumps.
20 OHS
Max Effort Bike in remaining time.
–
3 Minutes Rest.
–
6 Minutes.
15 Burpees
20 Box Jumps
10 Squat Snatch
Max Effort Row in remaining time.
.
3 Scores= Cals of each ME