Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
SWOD:
22 minutes
OHS (23×2 seconds down
3 seconds at the bottom
1 second up
5×2 50-80%
Make sure you hold the bottom position. Goal is to get comfortable in the hole.
.
Hang Squat Snatch
3×3@60-85%
.
CWOD:
12 minute AMRAP
10 OHS
15 box jumps
10 Hang Snatch
15 T2B
3 Rope Climbs
L5-(115/75)
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)