Tuesday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
SWOD
15 Minutes
Off the Rack
Build
1st Set:
1 strict press, 1 push press, 1 push jerk
2nd Set
1 push press, 1 push jerk, 1 spilt jerk
3rd Set:
2 push jerks, 1 split jerk
4th Set:
1 push jerk, 2 split jerks

CWOD
25 Minute Cap
400 m Run
20 STO L4-(155/115)
400 m run
20 STO
.
-Then-
200 DU’s
-Then-
.
300 m Ski
Then
30-20-10
Alt DB Hang Snatch (50/35)
V Ups or Sit Ups
Then
300 m Ski

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