Tuesday

Omega CrossFit – CrossFit

Warm Up
10 Minute
.
SWOD:
20 Minutes
Minimum of 7 Reps.
Snatch Pulls.
Build to 110% of max.
.
Full Snatch.
1×3@75%.
1×3@80%.
1×2@85%.
1×2@90%.
.
CWOD:
25 Minute Cap.
4 Rounds.
7 Power Snatch L4-(155/115)
12 HSPU’s
.
2 Minute Rest
.
3 Rounds
300 m Run
7 Bar MU’s.
Or.
12 CTB.
Or.
15 Pull Ups
.
2 Minute Rest
.
2 Rounds
30 Alt Hang DB Snatch L4-(50/35)
20 V Ups

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