Omega CrossFit – CrossFit
Metcon (No Measure)
Merry Swolemas
.
Warm Up:
10 Minutes.
.
SWOD:
12 Minutes.
Deadlifts.
5@65-70%.
4@70-75%.
3@75-80%.
2@80-85%.
1@85-90%.
.
CWOD
15 Minutes
5 Rounds
10 Bench Press
20 Push Ups
.
3-5 Rest
.
CWOD
15 Minute Cap
10 Rounds
10 DB Curls
10 Ring Rows
10 Ring Dips or Box Dips