Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
SWOD
13 Minutes
Build to a 4 Rep Hang Clean (Squat or Power)
.
CWOD
30 Minutes
SPRINTS
A new Workout starts every 10 Minutes
.
3 Rounds
15/10 Cal Bike
10 Thrusters L4-(115/75),L3-(95/65), L2-(75/55)
.
3 Rounds
Wall Balls L4-(25), L3-(20), L2/2-(15)
Burpees L4-(15), L3-(12), L2/1-(10)
.
3 Rounds
Back Rack Lunges L4-(20), L3-(18), L2-(16)
50 Ft HS Walks or 100 FtBear Crawl
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The fastest you go the more rest you get.