Omega CrossFit – CrossFit

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Metcon (Time)

Warm Up:

6 Minute Cap.

5 rounds.

20 DU’s

15 HRPU’s.

Metcon (Time)

CWOD: 25 minute cap

Teams ski 1000m

Solo 30 OHS (95/65)

Teams row 1000m

Solo 30 power snatch.

Team ski 1000m

Solo 30 OH walking lunges.

Team row 1000m.



12 minutes to build to a heavy triple OHS.

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