Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up:
10 Minutes.
.
EMOM:
12 Minutes.
Min 1- 15-10Sumo Deadlift High Pulls
Min 2-20-12 Cal Ski
Min 3- 20 Alt DB Snatch
Min 4- Rest
.
SWOD:
15 Minutes.
Snatch (Power or Squat)
5@60-65%.
4@65-70%.
3@70-75%.
2@75-80%.
.
CWOD
15 Minute Cap.
5 Rounds
2 Minutes of work
1 Minute Rest
Each Round Starts with 10 Power Snatch
In the remaining time ME
RMU,BMU,CTB,Pull Ups or Jumping Pull Ups
Score is totally number of ME
L4-(115/75)
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)
L-(55/25)