Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD
12 Minutes
4 Rounds
New round every 3 minutes
Wall Walks L4/3-(3),L2-(2),L1-(1)
Burpees L4/3-(10),L3/2-(8)
5 BMU’s,10 CTB, 12 Pull Ups
..
SWOD
15 Minutes
5×2 Snatch
45,50,55,60,65%
Hold the bottom of the first rep 3 seconds
Second rep regular
.
CWOD
13 Minute Cap
Partner Workout
Choose your own adventure
3 Rounds
20 Power Snatch
8 Rope Climbs
Or
6 Rounds
10 Power Snatch
4 Rope Climbs
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55)
One person working at a time