Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up:
10 Minutes.
.
SWOD:
13 Minutes.
Cluster
Build
.
CWOD:
34 Minutes.
8 Minute AMRAP
9 Thrusters
12 Box Jumps
200 m Run at minute 3 and 6
.
5 Minute Rest
.
8 Minute AMRAP.
20/15 Cal Row
15 Deadlifts.
.
L4-225/155).
L3-(185/135).
L2-(155/110).
L1-(135/95).
L-(115/75).
.
5 Minute Rest.
.
8 Minute AMRAP
10 Double DB Box Step Overs
20 DB Hang Clean and Jerk (10 on each arm)
L4-(50/35)
Warm Up:
10 Minutes.
.
SWOD:
13 Minutes.
Cluster
Build
.
CWOD:
34 Minutes.
8 Minute AMRAP
9 Thrusters
12 Box Jumps
200 m Run at minute 3 and 6
.
5 Minute Rest
.
8 Minute AMRAP.
20/15 Cal Row
15 Deadlifts.
.
L4-225/155).
L3-(185/135).
L2-(155/110).
L1-(135/95).
L-(115/75).
.
5 Minute Rest.
.
8 Minute AMRAP
10 Double DB Box Step Overs
20 DB Hang Clean and Jerk (10 on each arm)
L4-(50/35)