Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up:
10 Minutes.
.
CWOD:
15 Minute
NFT
4 Rounds
1 Minute Plank
15 DB Or Barbell Bent over Rows
25/17 Cals Alt between row and ski (2 of each)
.
SWOD:
15 Minutes.
Front Squat.
5@70-75%.
4@75-80%.
3@80-85%.
2@85-90%
.
CWOD:
15 Minute Cap.
15-12-9-6-3.
Hang Squat Cleans.
Burpee Box Jump Overs
10 T2B After Each Rounds
L5-(185/135)
L4-(155/115)
L3-(135/95).
L2-(115/75).
L1-(95/65).