Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
Every 4 minutes new round
20 Minutes
20/15 Cal Row
20 Wall Balls
15 Push Ups
.
SWOD
13 Minutes
Power Clean
Build to a single heavy
.
CWOD
15 Minute Cap
5 Rounds
10 Hang Clean and Jerk
12 Deadlifts
15 Box Jumps
L4-(115/75)
L3-(95/65)
L2-(75/55)
L1-(65/45)