Omega CrossFit – CrossFit
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*