Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
CWOD
Partner Workout
21 Minute Cap.
1000 m Row
-Then-
60Hang Snatch
50 Power Snatch
40 OHS
-Then-
1000 m Row
One person working at a time
L4-(115/75)
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)
.
SWOD:
12 Minutes.
OHS or Snatch
3×5@60-80%.
.
CWOD
15 Minutes
400 m Run
40 DU’s
25 Sit Ups
300 m Run
40 DU’s
25 Sit Ups
200 m Run
40 DU’s
25 Sit Ups
100 m Run
40 DU’s
25 Sit Ups