Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
SWOD
15 Minutes
Pick a Lift
4×3@70-85%
.
CWOD
28 Minutes
Sprints
.
3 Rounds
3 Minute AMRAP
10 Hang Cleans
Rd 1: 8 Burpees
Rd 2: 6 Single Arm DB Snatch
Rd 3: 5 Devil Press
.
Rest 2 Minutes
.
3 Minute AMRAP
10 Deadlifts
15 Wall Ball Sit Ups
.
2 Minute Rest
.
L5-(185/135)
L4-(155/110)
L3-(135/95)
L2-(115/75)
L1-(95/65)