Omega CrossFit – CrossFit
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