Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes.
.
Sprints:
11 Minutes.
3×3 Minute Rounds.
With 1 Minute Rest Between each.
15 Box Jumps
20 Single Arm OH Lunge
ME Alt DB Hang Snatch
.
SWOD:
15 Minutes.
OHS or Snatch
5@70%.
4@75%.
3@80%.
2@85%.
.
CWOD
15 Minute Cap
500 m Ski
20-15-10-5
Deadlift
T2B
500 m Ski
L4-(225/155)
L3-(185/135)
L2-(135/95)
L1-(115/75)