Omega CrossFit – CrossFit
SWOD
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
4 Rounds
12 OHS @ 75% of Snatch
25 Box Jups
** Before 1st Rond, After 2nd and 4th rounds complete 7 BMU OR 14 CTB OR 21 pull ups **