Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 minutes
.
CWOD:
11 Minute Cap
4 Rounds
10 Double DB Cleans
15 Double DB Press L4-(50’s/35’s)
5 Devil Press
.
Sprints
10 Minutes
Teams of 3
10 Minutes ME Ski Cals
Switch every 30 Seconds.
.
CWOD:
20 Minute Cap
2 Rounds
10 STO
10 T2B
L4-(185/135)
.
2 Rounds
12 STO
12 T2B
L4-(155/115)
.
2 Rounds
14 STO
14 T2B
L4-(135/95)
.
Every 4 Minutes 50 DU’s and 20 Sit Ups