Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
SWOD:
15 Minutes.
Push or Split Jerk.
5×2@65,70,75,80,85%.
Between sets unbroken wall balls.
L4-(25)
L3-(20)
L2-(15)
3 sets of wall balls.
.
EMOM:
9 Minutes
Min 1: 15 Plate G2OH (45/25)
Min 2: 15 HRPU’s
Min 3: 10 Back Squat @ 60-65%
.
CWOD:
11 Minutes
.
2 Minutes ME
Burpees
.
1 Minute Rest
.
2 Minutes ME
Thrusters
.
1 Minute Rest
.
2 Minutes ME
Burpees
.
1 Minute Rest
.
2 Minutes ME
Thrusters
1 Score total amount of burpees and thrusters
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)