Omega CrossFit – CrossFit
SWOD
Work from 40-70% of OHS max – 3-4 complexes
5 OHS with 3 second pause + 5 OHS + 5 snatch balance ( do not put bar down)
CWOD
30 Minute Cap
Teams of 2:
2 alternating 400m runs each
100 TTB
2000m row
50 synchro sit ups
Transition to teams of 4 to ski erg for max calories