Omega CrossFit – CrossFit
Weightlifting
Front Squats
1×10 @ 40%
1×8 @ 50%
1×6 @ 60@
1×4 @ 70%
1×2 @ 80%
1×1 @90%
Weightlifting
Complex:
Build to As Heavy As Possible
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
1 Squat Clean
Metcon
100 Wall Balls
– then –
5 Rounds
10 Front Rack Lunges
10 Burpee Box Jump Overs