Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
SWOD:
15 Minutes
Dealers Choice
Back Squats or Power Cleans
5×2@80,80,85,85,90%
.
CWOD:
30 Minutes
8 Minutes each EMOM w/3 minutes Rest.
.
EMOM 1:
Even: 15/12 Cal Bike.
Odd: 5 D Ball Overs or 10 Ball Slams
.
EMOM 2:
Even: 55 DU’s
Odd: Wall Balls.
L4-(20)
L3-(18)
L2-(15)
L1-(12)
.
EMOM 3:
Even: 15 T2B
Odd: Burpee to Target (pull up bar)
L4-(15)
L3-(12)
L2/L1-(10)