Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up:
10 Minutes
.
CWOD:
15 Minutes
NFT
4 Rounds
10 Bulgarian Split Squats (5 on each legs- 2 DB’s 50’s)
15/10 Cal bike
.
SWOD:
15 minutes
Front Squat 22×1 (tempo)
2 seconds down, 2 at the bottom, 1 second up
5×2@65,70,75,80,85%
.
CWOD:
15 Minutes
3 Rounds
20/15 Cal Row
15 T2B
10 Burpee Box Jump Overs
10 Thrusters
In the remaining time ME Clean and Jerk
L4-(155/115)
L3-(135/95)
L2-(115/75)
L1-(95/65)