Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up:
10-15 Minutes
.
CWOD:
7 Minute Cap
5 Rounds
10 Goblet Squat
10 Plate Ground to Overhead
.
SWOD:
15 Minutes
Clean and Jerk
4×3@70-85%
.
CWOD
18 Minutes
.
4 Minutes
20 Thrusters
55 DU’s
In Remaining time ME T2B
.
3 Minute Rest
.
4 Minutes
5 Curtis P’s
(Hang Squat Clean,Lunge,Lunge,Press)
25 Wall Balls
In Remaining time ME HSPU’s or HRPU’s
.
3 Minute Rest
.
4 Minutes
20 STO
25 Back Squats
In Remaining time ME Box Jumps L4-(30/24)
You will have 3 scores
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55)