Omega CrossFit – CrossFit
Metcon (No Measure)
.
Warm Up:
10 Minutes.
.
SWOD:
12 minutes.
OHS
4×4@45,50,55,60%
Sprint Work:
10 minutes.
Each round should be as fast as possible.
3 rounds.
5 Power Snatch
15/10Cal Bike
5 Power Snatch
1 minute rest.
L4-(185/135).
L3-(135/95).
L2-(115/75).
L1-(95/65).
L-(75/45).
CWOD:
21 Minutes.
3 Min ME Hang Snatch
2 Min Rest.
.
3 Min ME BMU or CTB or Pull Ups.
2 Min Rest.
.
2 Min ME Sumo Deadlift High Pulls
2 Min Rest
.
2 Min ME BMU or CTB or Pull Ups.
2 Min Rest.
.
1 Min ME OHS
1 Min Rest
.
1 Min ME BMU or CTB or Pull Ups.
L4-(115/75)
L3-(95/65)
L2-(75/55)
L1- (65/45)