Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
Clean Warm Up
5 Minutes
.
SWOD:
17 Minutes
Hang Cleans
1×3@65%
1×3@70%
Hang Squat Cleans
1×2@75%
1×2@80%
Full Cleans
1×2@85%
1×1@90%
.
CWOD
20 Minutes
“Death by Thrusterish”
.
Minutes 0-5
Thrusters
.
Minutes 5-10
25 Wall Balls
15 Burpee Box Jumps
25 Wall Balls
.
Minutes 10-15
Continue with “Death by Thrusters”
.
15-20 Minute
25/17 Cal Bike
25 Box Jumps
25/17 Cal Bike
.
Minutes 15-20
Continue with “Death By Thrusters”
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)