Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
20-30 Minute Cap
30-20-10
Front Squats L4-(115/75)
GHD or V Ups or Wall Ball Sit Ups
.
30-40 Minutes
5×5 Back Squats
Add weight each set
.
40-50 Minutes
Partner
20x 100 m Run
Alternate (10 each
.
50-60 Minute
5×10
DB Straight Leg Deadlift
.