Wednesday – 5/2/18

Omega CrossFit – CrossFit

View Public Whiteboard

CWOD

50 burpees for time

SWOD

Front squats:

1×5 tempo 2x3x1 @ 50%

4×3 @ 85%

EMOM

6 Minute EMOM:

Evens 10 back rack lunges

Odds: wallballs (L4=20)

CWOD

12 Minute Cap:

10 snatch (L4 = 115/75)

30 DUs / 90 singles

8 snatch (L4 = 135/95)

30 DUs / 90 singles

6 snatch (L4 = 155/115)

30 DUs / 90 singles

4 snatch (L4 = 175/125)

30 DUs / 90 singles

2 snatch (L4 = 195/135)

30 DUs / 90 singles

— then —

Max Effort Ring MUs or Ring Dips