Tuesday – August 14, 2018

Omega CrossFit – CrossFit

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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…