Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
CWOD
3 Rounds
15 Thrusters (empty bar)
Push Ups L4-(25), L3-(20), L2/1-(15)
.
14 Minute EMOM
Min 1: 4 Front Squats
Min 2: 15 Double DB Press L4-(50/35)
Min 3: 6 Back Squats
Min 4: 20/15 Cal Row
Min 5: Rest
70-80% of your Front Squats
.
CWOD
17 Minute Cap
2 Rounds
10 Front Squats
5 Burpee over Bar
10 STO
.
2 Minute Rest
.
2 Rounds
10 Power Cleans
5 Burpee over Bar
10 Front Rack Lunges
.
2 Minute Rest
.
2 Rounds
5 Clusters
10 Burpee Over Bar
L4-(155/115)
L3-(135/95)
L2-(115/75)
L1-(95/65)