Omega CrossFit – CrossFit
Metcon (No Measure)
Swod:30 minutes.
Squat Clean.
3×3 @ 55,65,75%.
Split jerk.
3×3 @ 55,65,75%.
Clean and jerk.
3×3 @65,75,85%.
CWOD: 13 minute cap.
For Time
21 Sumo Deadlift High Pulls
21 Front Squats
21 Box Jumps
.
15 Sumo Deadlift High Pulls
15 Front Squats
15 Box Jumps
.
21 Thrusters
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35
Abs
Planks
4×1 minute on 1 minute off.