Tuesday – February 12, 2019

Omega CrossFit – CrossFit

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Warm-up

15 minutes to work on a skill plus bar warm-up throughout:

3 rounds: with just the bar:

10 Hang Power Snatch

10 OHS

10 Hang Squat Snatch

Snatch (4×2 @ 50, 55, 60, 65% of your full snatch)

1 Hang Power + 1 Hang Squat + 1 Full Snatch

Metcon (Time)

3 Rounds:

7 Ring MUs / 14 CTB / 18 Pull Ups

10 Power Snatch

500 m Row or Ski