Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up:
10 Minutes.
.
CWOD 1:
12 Minute Cap.
5 Rounds.
10 OH Lunge.
20 Ring Rows
L4-(95/65).
.
SWOD 2:
15 Minutes.
Full Snatch
4×3@40-75%
.
CWOD 2:
12 Minute Cap.
4 Rounds
12 Alt DB Snatch L4-(70/53).
12 Sumo Deadlift High Pulls L4-(95/65)
12 Pull Ups