Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up:
10 Minutes.
.
CWOD
7 Minute Cap.
50 Air Squats
25 DB Box Step Ups
50 Air Squats
.
SWOD:
13 Minutes.
Front Squats.
3 sets @55,60,65%
1 set = 3 Quarter Squats.
3 Half Squats.
3 Full Squats
.
CWOD:
22 Minutes
4 Workouts
.
4 Minute AMRAP
Workout 1.
10 Pull Ups
15/10Cal Bike
.
2 Minute Rest.
.
4 Minute AMRAP
Workout 2.
15 Thrusters
15 Box Jump Overs
.
2 Minute Rest
.
4 Minute AMRAP
Workout 3.
10 Pull Ups
15 Box Jump Overs
.
2 Minute Rest
.
4 Minute AMRAP
Workout 4.
15/10Cal Bike
15 Thrusters
.
L4-(115/75)
Four separate scores