Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
15 Minutes
4×10 Barbell Hip Thrusts
4×10 Single Leg Straight Leg Deadlift
4×20 Banded Lateral Walks
.
Sprint
Partner
6 Minutes
1 Minute ME Push Ups (both working)
-Then-
5 Minutes ME Devil Press
One person working at a time
.
CWOD
20 Minute Cap
Partner Workout
Buy In
50 Back Squats
-Then-
10 Rounds
20 Deadlifts
20 Pull Ups
Every 2 Minutes 10 Synchronized Burpees
-Then-
50 Back Squats
One person working at a time except for burpees
L4-(225/155)
L3-(185/135)
L2-(135/95)
L1-(95/65)