Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
CWOD:
15 Minutes
4 Rounds
300 m
10 STO 115/75
.
SWOD:
15 Minutes
Back Squats
4×3@ Build each Set
With 30 seconds ME Bike in between each set
.
CWOD13 Minute Cap
3 Minute Rounds
15 Burpee over Bar
15 Thrusters
ME Back Rack Lunges
.
2 Minute Rest
.
15 Thrusters
20 Back Rack Lunges
ME Burpee over Bar
.
2 Minute Rest
.
20 Back Rack Lunges
15 Burpee over Bar
ME Thrusters
.
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)