Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD:
10 Minute Cap
400 m Run
50 Wall Balls
400 m Run
.
SWOD:
12 Minutes
Back squats
4 minute EMOM
10 reps
4 minutes rest
Back Rack Lunges
4 minute EMOM
8 reps
L4-(185/135)
L3-(155/115)
L2-(135/95)
L1-(115/75)
L- (95/65)
.
CWOD
15 Minute Cap
5 Cleans (squat or power)
20/15 Cal Bike
4 Cleans
20/15 Cal Row
3 Cleans
20/15 Cal Bike
2 Cleans
20/15 Cal Row
1 Clean
Cleans are @75-80% of your Clean