Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
SWOD:
20 Minutes
Strict Press.
3×10,8,6 Build.
Push Press
3×3
Push or Split
3×2
.
CWOD:
23 Minute Cap
2 Rounds.
15 Push Press.
55 DU’s.
.
2 Minutes Rest
.
2 Rounds.
20 Box Jumps
15 Burpee Over Bar
.
2 minute rest.
.
2 Rounds.
20 Front or Back Rack Lunges
10 Burpee Box Jumps
.
–
-Then-
3 Minutes Max Cal Bike
.
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55)