Omega CrossFit – CrossFit
Warm-up
10 minutes warm up
10 minutes skill work
pull ups
MUs
Dus
HSPUs
HS Walks
Complex
3 Hang Cleans
1 STO
Build to heavy
Metcon (AMRAP – Reps)
4 minutes:
10 Strict Pull Ups
10 Hang Power Cleans
10 Bar Facing Burpees
ME DUs
Metcon (AMRAP – Reps)
4 minutes:
50 DUs
10 Hang Power Cleans
10 Bar Facing Burpees
ME Strict Pull Ups
Metcon (AMRAP – Reps)
4 minutes:
50 DUs
10 Hang Power Cleans
10 Strict Pull Ups
ME Bar Facing Burpees