Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
10 Minute EMOM
Even: 200 m Run
Odd: Wall Balls
L4-(20)
L3-(18)
L2-(15)
L1-(12)
.
SWOD
15 Minutes
Back Squats
10@50-60%
8@60-70%
6@70-75%
4@75-80%
.
CWOD
13 Minutes
3 Minute AMRAP
Buy in: 15 T2B
-Then-
10 STO
10 Front Rack Lunges
.
2 Minute Rest
.
3 Minute AMRAP
Buy in: 15 T2B
-Then-
10 Front Squats
10 HSPU’s
.
2 Minute Rest
.
3 Minute AMRAP
Buy in: 15 T2B
-Then-
In the remaining time Max Effort Thrusters
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)