Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
CWOD
12 minute Cap.
5 Rounds
10 DB Box Steps
300 m Row
One person working at a time.
SWOD:
15 minutes.
Pick a Lift
.
CWOD #2:
15 minute Cap.
18 Back Squats
10 Back Rack Lunges
100 DU.
16 Back Squats
10 Back Rack Lunges
80 DU.
14 Back Squats
10 Back Rack Lunges
60 DU.
12 Back Squats
10 Back Rack Lunges
40 DU.
10 Back Squats
10 Back Rack Lunges
20 DU.
L4-(115/75)