Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
CWOD
10 Minute Cap
10 Rounds
100 m Run
10 Air Squats
SWOD:
15 Minutes
Back squat.
4×4@70-80%.
.
CWOD:
12 Minute Cap
12- 9- 6- 3.
Power Cleans
20 Wall Balls
10 Burpee Box Jump Overs
L5-(225/155)
L4-(185/135)
L3-(135/95).
L2-(115/75).
L1-(95/65).
L- (75/45)