Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
Accumulate 4 minutes of plank
(Front or Side)
.
10 Minute Barbell Warm Up and Set up
.
CWOD:
31 Minutes
Workouts can be done in any order
Workouts can be broken up however athlete chooses!!! (Whatever you think is fastest)
If you finish early you rest!
.
9 Minute Cap
1000 m Ski
50 Pull Ups
10 Power Snatch
.
2 Minute Rest
.
9 Minute Cap
80 Alt DB Hang Snatch
150 DU’s
10 Power Snatch
.
2 Minute Rest
.
9 Minute Cap
800 m Run
40 Burpee over Bar
10 Power Snatch
.
L4-(135/95
L3-(115/75)
L2-(95/65)
L1-(75/55)