Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
SWOD:
12 Minutes to work on a Skill
.
CWOD:
With a 30 minute running clock.
8 minute AMRAP.
100m Run.
8 Thrusters
-Then-
12 Minutes
To build to a heavy single on Hang Clean
-Then-
3 Rounds.
20 Wall Balls
15/12/10 Burpee Box Jumps
.
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)