Omega CrossFit – CrossFit
Metcon
Running clock: 45 minutes
Teams of 2 –
Minutes 0-5:
ME calories on row or ski erg
Minutes 5-6:
REST!
Munites 6-10:
SOLO ME burpees (ALONE)
Minutes 10-23:
Establish 1 one rep max hang snatch
Minutes 23-25:
REST!
Mntes 25-30:
BACK WITH PARTNER!
ME calories on row or ski erg
Minutes 30-31:
REST!
Minutes 31-35:
ALONE AGAIN!
ME burpees
Minutes 35-37:
REST!
Mintes 37-45:
8 min AMRPA
20 alt DB Snatch
3 ring muscle ups
If you cannot do ring muscle ups: 18 v ups + 18 hand release push ups