Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
CWOD
8 Minute Cap
3 Rounds
10 DB Hang Clean and Jerk (10 on each arm)
10 DB Box Step Overs (1 DB)
.
SWOD
15 Minutes
5×3 Hang Squat Cleans
4×20 Sling Bands
.
CWOD
20 Minutes
25 Wall Balls
25 Deadlifts
-Then-
3 Rounds
5 Squat Cleans
10 Box Jumps L4-(30/24)
15 CTB
500 m Row
-Then-
25 Wall Balls
25 Deadlifts
L4-(225/155)
L3-(185/135)
L2-(135/95)
L1-(95/65)