Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up:
10 Minutes.
.
10 Minutes
Mobility or Skill
.
SWOD:
12 Minutes.
Deadlifts.
5@65-70%.
4@70-75%.
3@75-80%.
2@80-85%.
1@85-90%.
.
CWOD
23 Minutes to complete
Rest as needed
4 Rounds
10 Double DB Box Step Overs L4-(50/35)
15/10Cal Bike
–
4 Rounds
5 D Ball Overs or 15 Ball Slams or 10 Ring Dips
10 Back Rack Lunges L4-(155/110)