Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
Warm for Squats
5-10 Minutes
.
EMOM
15 Minutes
.
6 minutes.
Even: 10 Back Squats L4-(185/135).
Odd: 15 Ball Slams
.
3 minute rest.
.
6 minutes.
Even: 1 or 2 Back Squats @80,85 90%.
Odd: Wall Balls L4-(20),L3-(18),L2-(15),L1-(12)
.
5-7 Minutes Rest
.
CWOD
10 Minute AMRAP
40 DU’s
20 Back Rack Lunges
20 Sit Ups
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)