Omega CrossFit – CrossFit
Warm Up
5 Minutes
.
Barbell Warm Up
5 Minutes
.
SWOD:
10 Minutes
Hang Squat Snatch.
3×3@75,80,80%.
.
CWOD:
25 Minutes
Running clock.
.
Minutes 0-5.
EMOM
10 Power Snatch.
.
Minutes 5-7 Rest
.
Minutes 7-10
Max Cal Row or Ski
.
Minutes 10-12 Rest
.
Minutes 12-20
EMOM
Even: 15 T2B
Odd: DU’s L4-(50),L3-(40),L2-(30),L1-(20)
.
Minutes 20-22 Rest
.
Minutes 22-25
Max Cal Row or Ski
L4-(115/75).
L3-(95/65).
L2-(75/45).
L1-(65/35).