Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
SWOD
15 Minutes
5 x2@60-85%
Clean and Jerk
.
CWOD
25 minute Cap
3 Rounds
15 Back Squats
400 m Run
.
2 Minute Rest
.
4Rounds
3 Clusters
6 Bar MU’s or 12 Pull Ups
.
2 Minute Rest
.
1000 m Row
L4-(185/135)
L3-(155/115)
L2-(135/95)
L1-(115/75)
L- (95/65)