Omega CrossFit – CrossFit
New Section
NFT
50 Bench Press
50 Strict Pull ups
Shoulder Press (3×3)
Push Press (3×3)
Split Jerk (3×3)
Metcon (AMRAP – Reps)
3×4 minute rounds:
Each round starts with either
20 HSPU or 30 HRPU
20 G2G Sit ups
ME power cleans
— 2 minutes rest after each round —
Increase or stay at weight after each round
Score is power cleans for all three rounds
L4 = 185/135, 225/155, 255/175
L3 = 135/95, 155/115, 185/135
L2 =- 115/75, 135/95, 155/115
L1 = 75/45, 95/65, 115/75