Tuesday – November 27, 2018

Omega CrossFit – CrossFit

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Warm-up

3×1 Minute Wall Sit

3 x Sling band – 20 steps down and back

Squat Clean (5×2 @ 50, 60, 70, 80, 85%)

Metcon (AMRAP – Reps)

4×4 Minute AMRAP

400m Run

Pull Ups (L$-30; L3-20; L2-15; L1-10)

ME Power Cleans – weight goes up each round

L4 – 135/95, 155/115, 185/135, 225/155

L3 – 115/75, 135/95, 155/115, 185/135

L2 – 95/65, 115/75, 135/95, 155/115

L1 – 85/55, 95/65, 115/75, 135/95

score is total cleans

* 3 Minute rest between each round*