Omega CrossFit – CrossFit
Metcon (Time)
Row and GTG
12 Minute Cap – Partner Workout
400m Row
50 syncro sit ups
400m Row
40 syncro sit ups
400m Row
30 syncro sit ups
400m Row
20 syncro sit ups
400m Row
10 syncro sit ups
All rows split 200m each
Gymnastics
10 minutes skill work
Hang Snatch (3×3 @ 60, 65, 70%)
1 Snatch Pull + 1 Full Snatch (3×3 @ 70, 75, 80%)
Metcon (AMRAP – Reps)
7 minute AMRAP
3 Hang Snatch
10 Box Jumps
6 Hang Snatch
10 Box Jumps
9 Hang Snatch
10 Box Jumps
12 Hang Snatch
10 Box Jumps
Etc…