Wednesday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes.
.
10 Minutes
Mobility or Skill Work
.
SWOD
12 Minutes
Snatch
Build
.
CWOD
21 Minute Cap
.
40 Alt Hang Snatch
40 Ring Rows
40 Hang Snatch
.
30 Alt DB Hang Snatch
30 Ring Rows
30 Hang Snatch

20 Alt DB Hang Snatch
20 Ring Rows
20 Hang Snatch
.
10 Alt DB Hang Snatch
10 Ring Rows
10 Hang Snatch
.
L4-(75/55)
.
Every 3 minutes you must complete 10 burpees
Workout starts with burpees

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