Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
SWOD
22 Minutes
Strict Press
3•3•2•2•1
Build
.
Front Squats
4×4@60-75%
.
CWOD
17 Minutes
15 Power Clean
15 STO
.
2 Minute Rest
.
-Then-
3 Rounds
20 Box Jump Overs
15 HSPU’s or HRPU’s
10 Front Squats
-Then-
.
2 Minute Rest
.
15 STO
15 Power Clean
L4-(135/95)
L3-(115/75)
L2-(95/65)