Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
8 Minutes
50/35 Cal Bike
100 Air Squats
Any Order
.
CWOD
33 Minutes
5 minute EMOM
10 Front Squats
Minutes 5-7 rest
-Then-
10 minute AMRAP
9 STO
12 Box Jump Overs
15 Wall Balls
.
Minutes 17-33
Find a 1RM on Clean and Jerk
L5-(185/135)
L3-(155/115)
L2-(135/95)
L1-(115/75)
L- (95/65)
Same weight for Front Squats and STO