Omega CrossFit – CrossFit
Metcon (No Measure)
Warm up:
10 Minutes.
.
CWOD 1:
12 Minute Cap.
3 Rounds.
20 Single Arm Overhead DB Lunge
15 Box Jump Overs
10 Single Arm Alt DB Devil PressL4-(50/35)
.
SWOD
15 Minutes
Clean and Jerk
4×3@45,50,55%
Or
Back Squats
4×10@50-60%
Superset with Sling Band
4×20
.
CWOD:
12 minute Cap.
50 Clean and Jerk
EMOM: Pull Ups L4-(10) L3-(8),L2-(6),L1-(4)
L4-(155/115)
L3-(135/95)
L2-(115/75)
L1-(95/65)