Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
SWOD
25 minutes
Back Squat
5×3@60-85%
.
Press
3×3 Strict
3×3 Push
.
Sling Band
Bench Side to Side
3×20
.
CWOD
7 Minute EMOM
10 thrusters
Minutes 7-10 Rest
-Then-
10 minute AMRAP
10 Pull Ups
15 STO
20 Wall Balls
L4-(115/85)
L3-(105/75)
L2-(95/65)
L1-(85/55)
L- (75/45)
Same weight for Thrusters and STO