Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
SWOD
15 Minutes
Front Squats.
1×5@ 60%
1×5@ 65%.
1×4@ 70%.
1×4@ 75%.
1×3@ 80%.
1×3@ 85%.
.
CWOD:
30 Minute Cap
.
15 Clean and Jerk
400 m Run
.
2 Minute Rest
.
3 Rounds.
20 Wall Balls
20/15 Cal Bike
.
2 Minute Rest
.
3 Rounds.
15 Back Squats
20 HRPU’s
.
2 Minute Rest
.
15 Clean and Jerk
400 m Run
.
L4-(135/95)
L3-(115/75)
L2- (95/65)
L1-(75/55)
L-(65/45)