CrossFit – Mon, Apr 17

Omega CrossFit – CrossFit

Metcon (No Measure)

Warm Up

10 Minutes

.

EMOM:

6 Minutes.

Even: 3 Front Squats.

Odd: 6 Back Squats.

At 65% of your front squat.

-Then-

1000 m Row

-Then-

EMOM:

6 Minutes.

Even: 3 Back Squats.

Odd: 6 Front Squats.

At 65% of your back squat.

.

CWOD:

22 Minute Cap.

2 Rounds of “DT”

-Then-

20 Burpees.

20 Wall Balls

-Then-

2 Rounds of “DT”

-Then-

25 Box Jumps.

20 Wall Balls

-Then-

2 Rounds of “DT”

-Then-

15 Burpee Box Jumps.

20 Wall Balls

L4-(155/115).

L3-(135/95).

L2-(115/75)

L1-(95/65)

.

“DT”

12 Deadlfts

9 Hang Cleans

6 STO

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