Omega CrossFit – CrossFit
Metcon (No Measure)
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Warm Up.
10 Minutes.
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SWOD:
15 Minutes.
5×3
Pick a lift to work on or a skill or both.
Snatch/Clean /Squat/OHS.
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CWOD:
30 Minutes.
Partner Workout:
4 Minutes Max Cals
-Then-
4 Minutes ME.
Synchro Goblet Squats
.
3 Minutes Rest.
.
4 Minutes Max Cals
-Then-
4 Minutes ME.
Devil Presses (one person at a time).
.
3 Minutes Rest.
.
4 Minutes Max Cals
-Then
4 Minutes ME.
Burpees (one person at a time)
.
Pick any cardio machine
.
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