Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
SWOD
10 Minute Cap
40-30-20-10
Alt Db Hang Snatch
Sit Ups
.
SWOD:
15 Minutes.
Snatch (Power or Squat)
5×2@50,55,60,65,70%.
.
CWOD:
20 Minutes.
0-2 minutes (work)
.
2-3 complete 10 burpees.
Rest until minute 3
.
3-5 minutes (work)
.
5-6 complete 10 burpees.
Rest until minute 6
.
6-8 minutes (work)
.
8-9 Complete 10 burpees
.
Etc. until minute 20
50 SDHP
50 CTB Or Pull Ups
50 Hang Snatch
10 Rope Climbs
L4-(95/65)
.
The goal is to finish 50 of each but you can only work during the 2 minutes.
Must complete 10 burpees in the rest minute and rest the rest of the minute.