Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up:
10 Minutes.
.
CWOD:
7 Minute Cap.
4 Rounds.
15 STO.
20 Air Squats.
L4-(115/80).
.
SWOD:
25 Minutes.
Split Jerk
5×2
Build.
.
Back Squats
4×10@40-50%
Or
4×10 Barbell Squat Jumps
L4-(135/95)
.
CWOD:
13 Minute
4 Rounds
18,16,14,12 Single Arm DB Hang Clean and Jerk
16,14,12,10 Single Arm Overhead DB Lunge
5,4,3,2 Rope Climbs