Omega CrossFit – CrossFit
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