Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD:
10 Minute Cap
21-15-9
Power Snatch
Row Cals
L4-(115/75)
.
SWOD:
12 Minute
4×3
Snatch (any style)
Build to a heavy
.
CWOD
17 Minute Cap
40 DB Hang Snatch
-Then-
Partner
60-40-20
Ski
Pull Ups
-Then-
Solo
40 DB Hang Snatch
L4-(70/50)
L3-(60/40)
L2-(50/35)
L1-(40/30)
L-(30/20)