Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
SWOD
15 Minutes
Push or Split Jerk
5×2@60-85%
After each set 1 Min Wall Sit
.
CWOD:
7 minute Cap.
50 Front Squats.
EMOM 10 STO.
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55)
.
5-7 Minute Rest
.
CWOD
14 Minute Cap.
600 m Run
21 Thrusters
21 Box Jumps
400 m Run
15 Thrusters
15 Box Jumps
200 m Run
9 Thrusters
9 Box Jumps
L4-(115/75)
L3-(95/65)
L2-(75/55)
L1-(65/45)