Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD:
7 Minutes
3 Rounds
10 Front Squats
10 STO
10 Hang Squat Clean and Jerk
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)
Goal is for it to be light and to move fast!
.
SWOD:
15 Minutes
1 Hang Clean (squat or power)
2 STO
Build
.
CWOD:
10 Minute Cap
10,9,8,7,6,5,4,3,2,1
Deadlifts
10 Wall Balls after every set
L5-(275/195)
L4-(225/155)
L3-(185/135)
L2-(135/95)
L1-(95/65)