Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
CWOD:
Sprint
5 Minute AMRAP
10 Double DB Cleans
10 Double DB Squats
.
SWOD:
15 Minutes
Power Cleans
5×3@50-85%
Superset with 4×5 High Box Jumps 40/30
Or
4×15 Vertical Jumps
.
CWOD:
20 Minute AMRAP
Partner Workout
New Round Every 5 Minutes
34/24 Cal Bike
20 Front Squats
–
AMRAP
30 DeadLifts
30 Hang Cleans
30 Pull Ups
L4-(155/115)
L3-(135/95)
L2-(115/75)
L1-(95/65)