CrossFit – Fri, Oct 14

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)

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