CrossFit – Mon, Jan 22

Omega CrossFit – CrossFit

Metcon (No Measure)

Warm Up:

10 Minutes.

.

CWOD:

12 Minute Cap.

Partner.

100 Wall Balls.

Switch every 10.

Every minute on minute 5 burpees together.

Start with burpees.

.

SWOD:

Back Squats.

15 Minutes.

4×3@85%.

.

CWOD:

15 Minutes.

300 m Row or Ski

15 Power Cleans L4-(135/95).

300 m Row or Ski

12 Power Cleans L4-(185/135).

300 m Row or Ski

10 Power Cleans L4-(225/155)

300 M Row or Ski

In the remaining time ME Bike Cals

L3-(115/75),(135/95),(185/125).

L2-(95/65),(115/75),(135/85).

L1-(75/55),(95/65),(115/75).

You will have two scores.

Time when you finish the first part.

Total number of Cals

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