Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
5 Minute AMRAP
10 Hang Clean
10 Back Squats
L4-(95/65)
.
CWOD
15 Minutes
4×2@73,76,79,81% of Clean and Jerk max
Clean Complex
1 Rep =
1 Full
1 Hang Squat
1 Push Jerk
1 Split Jerk
Or
Bear Complex
Build
.
CWOD
“Have yourself a Merry Little CrossFit”
19 Minutes
Minute 0-5
30 Thrusters
30/21 Cal Bike
.
Minute 5-7Rest
.
Minute 7-12
20 Thrusters
20/15 Cal Bike
20 Box Jumps L4-(30/24)
.
Minute 12-14 Rest
.
Minute 14-19
15 Thrusters
15/10 Cal Bike
20 Burpee Box Jumps
.
L4-(95/65)