Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
5×10
DB Curls
Tricep Push Downs
.
SWOD
15 Minutes
Back Squats
3×5@65,70,75%
SuperSet with 3×10 Renegade Rows
(5 on each side)
.
CWOD
20 Minute Cap
2 Rounds
15 Thrusters
20/15 Cal Bike
.
2 Minute Rest
.
3 Rounds
15 Burpees
15 Wall Balls
.
2 Minute Rest
.
2 Rounds
15 Wall Balls
20/15 Cal Bike
15 Thrusters
.
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)