CrossFit – Fri, Mar 31

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

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