Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
SWOD:
15 Minutes
Hang Squat Clean
4×3@60-80%
.
CWOD:
29 Minutes
Running clock.
.
Minutes 0-5.
EMOM
10 Power Cleans
.
Minutes 5-7 Rest
.
Minutes 7-11
Max Cal Row
.
Minutes 11-14 Rest
.
Minutes 14-22
EMOM
Even: 10-12 Ring Dips or 15 Box Dips
Odd: 8-10 Burpee Box Jumps
.
Minutes 22-25 Rest
.
Minutes 25-29
Max Cal Ski
.
L4-(115/75).
L3-(95/65).
L2-(75/45).
L1-(65/35).