CrossFit – Mon, Nov 13

Omega CrossFit – CrossFit

Metcon (No Measure)

Warm Up

10 Minutes

.

Clean Warm Up

5 Minutes

.

SWOD:

15 Minutes

Hang Cleans

3×3@65-75%

.

Hang Squat Cleans

4×2@75-90-%

.

CWOD

27 Minutes

.

Minutes 0-7

5 Rounds

15 Wall Balls

11 Pull Ups

.

7-10 Rest

.

Minutes 10-17

7 EMOM

7 Thrusters

7 Push Ups

.

17-20 Rest

.

Minute 20-27

7 Minute AMRAP

15/10 Cal Bike

10 Double DB Lunge Curl Press

.

L4-(115/75

L3-(95/65)

L2-(75/55

L1-(65/35)

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