CrossFit – Mon, Nov 20

Omega CrossFit – CrossFit

Metcon (No Measure)

Warm Up:

10 Minutes

.

CWOD:

7 Minute Cap

5 Rounds

20 Air Squats

10 Plate Ground to Overhead

.

SWOD:

15 Minutes

Clean and Jerk

4×3@70-85%

.

CWOD

18 Minutes

.

4 Minutes

20 Thrusters

55 DU’s

In Remaining time ME T2B

.

3 Minute Rest

.

4 Minutes

50 Deadlifts

25 Wall Balls

In Remaining time ME HSPU’s or HRPU’s

.

3 Minute Rest

.

4 Minutes

20 STO

25 Back Squats

In Remaining time ME Box Jumps L4-(30/24)

You will have 3 scores

L4-(135/95)

L3-(115/75)

L2-(95/65)

L1-(75/55)

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