Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
CWOD
10 Minute Cap
5 Rounds
20 Air Squats
15 Push Ups
10 Plate Ground to Overhead
.
SWOD
17 Minutes
Clean and Jerk
5×2@60-85%
3x 1 Minute Wall Sits
.
EMOM
14 Minutes
Min 1: 5 Power Cleans
Min2: 15/10 Cal Bike
Min3: 10Back Squats
Min4: 20/15 Cal Row
Min 5: Rest
L4-(185/135)
L3-(155/110)
L2-(135/95)
L1-(115/75)
L- (95/65)