Omega CrossFit – CrossFit
Warm Up
.
EMOM Day
.
10 minutes
Even: 15 box jumps
Odd:
.
5 minute rest
.
10 minute
Clusters
Burpees
L4-(5),L3-(4),L2/1-(3)
L4-(115/75)
L3-(95/65)
L2-(75/45)
L1-(65/35)
Clusters and Burpee numbers can be mixed and matched
.
5 minutes rest
.
10 minutes
Even: 15/10 Cal Bike
Odd: 10 Back Squats
L4-(185/135)
L3-(135/95)
L2-(115/75)
L1-(95/65)
.
5 minutes rest
.
10 minutes
2 Squat Cleans
2 STO
L5-(185/135)
L4-(155/115)
L3-(135/95)
L2-(115/75)
L1-(95/65)
L- (75/45)