Omega CrossFit – CrossFit
Metcon (No Measure)
Warm up
10 Minutes
.
CWOD:
9 Minute Cap
3,6,9,12,15,18
Double DB Clean And Jerk
T2B
.
SWOD:
15 Minutes
Clean And Jerk or Deadlifts
5@70%
4@75%
3@80%
2@85%
1@90%
.
CWOD:
15 Minutes
3 rounds
10 Hang Squat Cleans
15/10Row or Bike
10 Front Rack Lunges
3 minute rest