Wednesday

Omega CrossFit – CrossFit

Warm Up
15 Minutes
.
SWOD
17 Minutes to find a 1 Rep Max on Clean
If you do not want to max
4×2@50-80%
.
Cwod: 15 min AMRAP.
5 Power Cleans.
5 Front Squats.
After every 3 rounds
3 rope climbs.
10 Burpees
15 Wall Balls
Score is number of rounds of cleans and squats
L5-(225/155)
L4-(185/135)
L3-(135/95)
L2-(95/65)
L1-(75/55)

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