Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up:
10 Minutes.
.
CWOD
5 Minute Cap
5 Rounds
10 Thrusters
10 Push Ups
.
SWOD:
15 Minutes
Front Squats.
1×5@ 60%
1×5@ 65%.
1×3@ 70%.
1×3@ 75%.
1×3@ 80%.
1×2@ 85%.
.
CWOD:
25 Minute Cap.
3 Rounds
400 m Run/Row/Ski (one of each)
10 Power Cleans
8 Bar MU’s or 15 Pull Ups
.
2 Minute Rest
.
Break Up However
50 Deadlifts
35 Burpee Box Jump Overs
L4-(185/135)
L3-(155/115).
L2-(135/95).
L1-(115/75).
L-(95/65).