Omega CrossFit – CrossFit
Metcon
EMOM:
10 Minutes
Even: Wall Balls
Odd: Box Jumps
L4 – 20
L3 – 18
L2 – 16
L1 – 14
Weightlifting
Burgener Warm Up
Clean and Jerk – 15 Minutes
3×3 @ 70, 80, 90%
Metcon
EMOM:
10 Minutes
Even: 3 Bear Complex
Odd: 10 Back Rack Lunges
L4 – 155/95
L3 – 135/95
L2 – 95/75
L1 – 75/45