Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
SWOD
25 Minutes
Strict Press
10-8-6-4-2
Build
.
Back Rack Lunges
1×10 steps 135/95
1×8 steps 155/115
1×6 steps 185/135
1×4 steps 225/155
If possible 1×2 245/165
Those weight are suggestions considered L4
.
CWOD
18 Minutes
.
4 Minute AMRAP
400 m Run or 25/17 Cal Bike
ME Deadlifts L4-(185/135)
.
3 Minute Rest
.
4 Minute AMRAP
400 m Run or 25/17 Cal Bike
ME Back Squats L4-(155/115)
.
3 Minute Rest
.
4 Minute AMRAP
400 m Run or 25/17 Cal Bike
ME Clusters L4-(135/95)
.