Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
SWOD:
15 Minutes
Jerk
First Reps Push Jerk
Second Rep Split Jerk
5×2 build
2 Wall Walks after each Set
CWOD
30 Minute Cap
With a running clock for time.
3,6,9,12,15.
Thrusters.
Burpee Box Jump Overs
-Then-
30 Clean and Jerk
-Then-
4 Rounds
100 Ft Bear Crawl or 50 Ft HSW
10 Single Arm Overhead DB Lunge L4-(70/50)
L4-(115/75)
L3-(95/65)
L2-(75/55)
L1-(65/35)