Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
10 Minutes
NFT
3/4 Rounds
10 Around the Worlds
10 OHS or Snatch Balance (just the bar)
20 Mountain Climbers
.
SWOD
23 Minutes
Full Snatch
4×3@50-80%
Superset with
100-150 HS Walk
Or
400 Ft Bear Crawl
–
10 Wall Walks
.
CWOD
12 Minutes
1000 m Row
150 DU’s
-Then-
In the remaking time AMRAP
7 Squat or Power Snatch
15 HSPU or HRPU
L4-(155/115)
L3-(135/95)
L2-(115/75
L1-(95/65)
L- (75/55)