Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
Sprint
10 Minute Cap.
50 Wall Balls.
50 Sit Ups
600 m Run
Break up however
.
SWOD:
15 Minutes
Front Squats.
4×5@ 60,65,70,75%.
.
CWOD:
20 Minute Cap
-Cash In-
1000 m Row
4 Rounds.
15 Thrusters.
15 T2B
-Cash Out-
50 Front Rack Lunges
L4-(115/75)
L3-(95/65)
L2-(75/55)
L1-(65/45)