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