Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
NFT:
25 Minutes
4 Rounds
25 Ring Rows
12 DB or Barbell Curls
10 Ring Dips or 15 Box Dips
.
4 Rounds
1 Minute Wall Sit straight into 15 Squat Jumps
1 Minute rest between sets
.
5 Minutes
Warm Up for Hang Cleans
.
CWOD:
13 Minute Cap
10,9,8,7,6,5,4,3,2,1
Hang Cleans
10 Wall Balls after every set
L4-(155-115)
L3-(135/95)
L2-(115/75)
L1-(95/65)
L-(75/55)