Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up:
8 Minutes.
.
SWOD:
22 Minutes.
Strict Press.
4×3
.
Back Squat
4×5@65-75%
.
4×10 Leg Lift Ball Tucks
4×10 Russian Twist Leg Lifts
.
CWOD:
12 Minute Cap.
30-20-10.
Push Press.
Back Squats
After each Round
100 m Backwards Sled Pull
Or
20/15 Cal Bike
L4-(115/75)
.
3 Minute Rest
.
12 Minute AMRAP
250 m Ski
10 DB Hang Snatch
10 T2B
L4-(70/50)
L3-(60/40)
L2-(50/30)
L1-(40/20)