Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up:
10 Minutes.
.
CWOD 1:
Death by
100 m Run and Wall Balls
Ex.
Min 0-2- 100 m Run + 1 Wall Ball.
Min 2-4 -100 m Run + 2 Wall Balls.
Min 4-6 – 100 m Run + 3 Wall Balls.
Etc.
Until time catches you
.
SWOD:
12 Minutes.
Push Press Split or Push Jerk
5×2
.
CWOD 2:
7 Minute AMRAP.
10 Thrusters
10 Box Jumps L4-(30/24)
.
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55)