Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
CWOD:
11 Minute Cap
400 m Run
50 Wall Ball Sit Ups
400 m Run
50 Sit Ups
.
SWOD
12 Minutes
Back squats
4 minute EMOM
10 reps
4 minutes rest
Back Rack Lunges
4 minute EMOM
8 reps
L4-(185/135)
L3-(155/115)
L2-(135/95)
L1-(115/75)
L- (95/65)
.
CWOD
15 Minute Cap
5 Clean and Jerk
20 Box Jump Overs
4 Clean and Jerk
10 Burpee Box Jumps
3 Clean and Jerk
20 Box Jump Overs
2 Clean and Jerk
10 Burpee Box Jumps
1 Clean and Jerk
Cleans are @75-80% of your Clean