CrossFit – Thu, Apr 6

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)

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