Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
CWOD
10 Minute Cap
10-1
Wall Balls
5 Burpees after each set
Workout ends with Burpees
.
SWOD
17 Minutes
3 Unbroken Thrusters
Build off the Rack
4×200 m Sprints
.
CWOD
12 Minute Cap
30-20-10
Thrusters
Box Jumps
Every 2 Minutes 10 Front Rack Lunges
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)