Omega CrossFit – CrossFit
Warm-up
10 minutes
+
4 Rounds
1 minute wall sits
10 vertical jumps as high as possible
Back Squat
4@75%
1@80%
4@75%
1@85%
4@75%
1@90%
EMOM
8 Minutes
Even – 20 Wall Balls
Odd – 20 V-ups or Sit ups
Metcon (Time)
4 Rounds
10 Deadlifts
10 Power Cleans
10 Front Rack Lunges