Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up:
10 Minutes
.
CWOD 1:
15 Minute Cap.
30 Wall Balls.
600 m Run
20 Wall Balls
400 m Run
10 Wall Balls
200 m Run
.
SWOD:
13 Minutes.
Clean and Jerk (any style)
4×3@50-85%.
.
CWOD:
15 Minute Cap
30-20-10
Back Squats L4-(155/115)
Alt DB Clean and Jerk L4-(50/35)
10 Front Rack Lunges after each round