Omega CrossFit – CrossFit
Mobility/Foam Roll
7 Minutes
.
400 m Jog Before warm up
Warm Up:
10 Minutes
400 m Jog After warm up
SWOD: 15 minutes.
Power or Squat Clean
4×3@70,75,80,85%
.
CWOD:
10 minutes
5 minute Cap.
50 Power Cleans
Emom 5 Burpee Box Jumps
At the end of the 5 minutes any of the 50 reps you have not completed you will triple and do Wall Balls. You will have 5 minutes to complete the wall balls.
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55)