CrossFit – Wed, Mar 1

Omega CrossFit – CrossFit

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Metcon (No Measure)

Warm Up

10 Minutes

.

SWOD:.

20 Minutes

Split Jerk or Push Jerk

3×3@65,75,85%.

Hang Cleans.

3×3@65,75,85%.

.

CWOD:

25 min Running Clock.

Minutes 0-10.

4 Rounds.

10 STO.

15 HRPU’s

.

Minutes 10-15.

1000 m Row

.

Minutes 15-25.

4 Rounds.

10 Hang Cleans

10 Pull Ups

L4-(155/115)

L3-(135/95)

L2-(115/75)

L1-(95/65)