Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD
5 Minute Cap
The goal is 100 Wall balls
At the end of 5 minutes if you have not finished you have that many burpees to do
.
SWOD:
13 Minutes
Back Squats.
3×5 @ 75%.
.
CWOD
13 Minute Cap
10-1
HSPU’s
2 Clusters after each set
Workout ends with clusters
L5-(185/135).
L4-(155/115)
L3-(135/95)
L2-(115/75)
L1-(95/65)
If you are doing HRPU’s it is 8 each set