Omega CrossFit – CrossFit
Metcon (No Measure)
.
Warm Up:
10 Minutes
.
CWOD
11 Minute Cap
3 Rounds
14 DB Hang Clean and Jerk
1 Minute Plank
14 DB Hang Snatch
15 V Ups
.
SWOD:
17 Minutes.
Strict Press
10-8-6-4-2
Front Squats
4×3@60-85%
Or
Snatch Balance
5×2
OHS
6×3@60-85%
.
CWOD:
15 Minute Cap.
10 Devil Press
10 DBBox Step Overs
-Then-
4 Rounds.
10 Thrusters or OHS
200 m Run
-Then-
20 DB Burpee Box Step Ups
.
L4-(95/65)
L3-(85/55)
L2-(75/45).
L1-(65/35).