Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
CWOD
15 Minutes
5 Rounds
New Round every 3 minutes
15 T2B
10 Hang Snatch L4-(95/65) or 20 DB Hang Snatch
50 DU’s
.
SWOD
13 Minutes
Full Snatch
3×3@65,70,75%
.
CWOD
16 Minutes
4 Rounds
New Round every 4 minutes
15 Box Jumps
1 Full Snatch + 2 OHS x 2
Bar MU’s or 15 Pull Ups
Percentage goes up each round
Bar MU’s- L4-(10),L3-(8),L2-(6),L1-(4)