Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up:
10 Minutes.
.
10 Minutes to Build up to 70-80%
and Set Up
.
EMOM:
16 Minutes.
Minute 1: Push Ups
Minute 2: Ring Row
Minute 3: 3-5 Back Squats @70-80%
L4-(20),L3-(15),L2-(12),L1-(10)
.
CWOD
15 Minute Cap
For Time:
30/20 Cal Row
20 Burpees
10 Back Squats 55-65%
30/20 Cal Row
15 Burpees.
10 Back Squats
30/20 Cal Row
10 Burpees
10 Back Squats