Omega CrossFit – CrossFit
Warm Up:
10 Minute Cap
.
5 Minute Cap.
50 Wall Balls.
.
SWOD:
17 Minutes
Back Squats.
4×5@ 60,65,70,75%.
-Then-
1 ME at 85%
.
CWOD:
15 Minute Cap
4 Rounds.
10 Thrusters.
15 Box Jumps.
15 HSPU’s
L4/3- Increase weight by 20lb every round
L2/1- Increase weight by 10lb every round.
L4- starts at (95/65).
L3- starts at (75/45)
L2- starts at (65/35).
L1- starts at (45/25)