Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
SWOD
13 Minutes
Snatch Complex
3 Hang Snatch
(Power or Squat)
.
CWOD:
30 Minute Cap
Partner Workout
4 Rounds
20 Power Snatch.
20 Burpee over Bar
.
1 Mile Run
(One person running at a time)
(Break up however)
.
4 Rounds
20 Sumo Deadlift High Pulls
20 Single arm OH DB Lunge L4-(50/35)
(10 each)
.
L4-(95/65).
L3-(85/55).
L2-(75/45)
L1-(65/35)