Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
CWOD
16 Minutes
Partner Workout
4 Rounds
2 Minutes Max Cal Ski
2 Minutes Max DU’s
One person working at a time
.
SWOD
13-15 Minutes
Snatch
4×3@55-85%
Any Style
.
CWOD
13 Minutes
0-4 Minutes
2 Rounds
15 Box Jump Overs
10 Power Snatch
.
4-8 Minutes
2 Rounds
10 Burpee over Bar
10 Hang Snatch
.
8-13 Minutes
2 Rounds
15 Burpee Box Jump Overs
20 Alt DB Snatch
L4-(115/75)
L3-(95/65)
L2-(75/55)
L1-(65/45)