Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
20 Minutes to Warm Up For Squat and STO
And to get set up for the workout
.
CWOD 1:
28 Minutes
12 Minute Cap.
3 Rounds.
25 Wall Balls
5 Double DB Burpee to a Clean
300 m Row
.
5 Minute Silence
.
-Then-
.
6 minute Cap.
55 Back Squats.
Emom 3 STO.
At the end of the 6 minutes any of the 50 reps you have not completed you will triple and do HSPU’s or HRPU’s
Off The Rack!!!
L5-(225/155)
L4-(185/135)
L3-(155/115)
L2-(135/95)
L1-(115/75)
L-(95/65)
5 Minutes to complete HSPU’s or HRPU’s