Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
5 Minutes
.
SWOD
17 Minutes
Strict Press
3×4
Push Press
3×3
Push or Split Jerk
3×2
Build
.
CWOD
33 Minutes
.
7 Minute Cap
3 Rounds
15 STO
15 T2B
-Then-
600 m Run
.
3 Minute Rest
.
9 Minute Cap
3 Rounds
100 m Backwards Sled Pull
10 DB Box Step Overs
.
3 Minute Rest
.
11 Minute Cap
300 m Run
.
Box Jump Overs L4-(50)
Rope Climbs L4-(12)
.