Omega CrossFit – CrossFit
Metcon (No Measure)
Mobility
5 Minute
.
Warm Up
10 Minutes
.
CWOD
Partner
7 Minute AMRAP
20 Hang Cleans
20 Front Rack Lunges
L4-(95/65)
.
SWOD:
13 minutes
Split or Push Jerk
5×2 Build
.
CWOD:
15 Minute Cap
5 Minute to Complete
20 STO
20 Front Squats
-Then-
10 minute AMRAP
5 Power Cleans
10 Box Jumps
15 Wall Balls
L4-(185/135)
L3-(155/110)
L2-(135/95)
L1-(115/75)
L-(95/65)
.
Same weight for and STO, Front Squats and Power Cleans