Omega CrossFit – CrossFit
Weightlifting
Back Squat
3×5 @ 35, 45, 55%
Metcon
EMOM: 5 minutes
L4 – 15 burpees
L3 – 12
L2 – 9
Weightlifting
Back Squat
5×3 @ 70, 75, 80, 85, 90%
Metcon
EMOM: 5 minutes
L4 – 15 thrusters
L3 – 12
L2 – 9
Metcon
7 min AMRAP:
9 HRPU
9 air squats
3 STO
9 HRPU
9 air squats
6 STO
9 HRPU
9 air squats
9 STO
Increase STO by 3 every round