Omega CrossFit – CrossFit
Metcon (No Measure)
.
Warm Up:
10 Minutes.
.
SWOD:
35 Minutes.
Front Squats.
Minutes.
4×4@70-80%.
After each set 4 sets total
200 m run (100 Backwards/100 Foward)
10 DB Box Step Ups
20 Down/Back Sling Band
.
CWOD:
11 Minute Cap
3 Rounds
9 Hang Squat Cleans
7 Bar MU’s or 17 Pull Ups
11 Deadlifts
L4-(185/135)
L3-(155/115)
L2-(135/95)
L1-(115/75)
L-(95/65)