Omega CrossFit – CrossFit
Metcon (No Measure)
Warm up
10 Minutes
.
CWOD:
12 Minute
5 Rounds
5 Devil Press
200 M Run
.
SWOD:
15 Minutes
Pick a Lift
4/5 Sets of 5-10
.
CWOD:
20 Minutes
.
15 Burpees
-Then-
.
3 rounds
15/10Cal Row
15 Deadlifts
.
-Then-
15 Burpees
-Then-
.
3 Rounds
10 Front or Back Rack Lunges
15/10Cal Bike
.
-Then-
15 Burpees
.
L4-(185/135)
L3-(155/115)
L2-(135/95)
L1-(115/7@$$!