Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
CWOD
5 Minute Cap
50 Plate Ground to Overhead
100 Air Squats
.
SWOD
15 Minutes
4×3 Build
Push/Spilt Jerk
.
CWOD
20 Minute Cap
2 Rounds
15 STO
15 Burpees
.
2 Minute Rest
.
2 Rounds
20 OH Single Arm DB Walking Lunge L4-(50/35)
15 Front Squats
.
2 Minute Rest
.
2 Rounds
10 Clusters
15 Burpees
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55)