Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up:
10 Minutes.
.
CWOD
20 Minute Cap
Partner Workout
200 m Backwards Sled Pull
40 Burpees
200 m Backwards Sled Pull
30 Burpee Pull Ups
200 m Backwards Sled Pull
20 Burpee Box Jumps
200 m Backwards Sled Pull
.
SWOD:
15 Minute.
Power Cleans
4×3@50-90%.
Work on form.
.
CWOD:
12 Minute Cap.
4 Rounds
15 Hang Cleans
15 Front Squats
50 DU’s
L4-(115/75)
L3-(95/65)
L2-(85/55)
L1-(75/45)
L-(65/35)