Omega CrossFit – CrossFit
Weightlifting
Backsquats
12@40%
10@50%
8@60%
6@70%
4@80%
2@90%
Metcon
2 minutes ME thrusters
1 min rest
2 min ME burpees
1 min rest
2 min ME thrusters
1 min rest
2 min ME burpee over bar
1 min rest
2 min ME thrusters
1 min rest
2 min bar facing burpees
Increase thruster weight by 10 pounds every round