Omega CrossFit – CrossFit
Weightlifting
Back Squats
4×3 @ 75, 80, 85, 90%
1×1 @ 95%
Gymnastics
10 Minutes
DU / Pull Ups
Metcon
Floater:
2×1 Minute AB
Score is total
Metcon
15 Minute Cap
2 Rounds of each
Increase weight after every 2 rounds.
Alternate from Back Rack to Front Rack every round.
10 Squats L4 (115/95)
10 Lunges
Add weight
8 Squats L4 (155/115)
8 Lunges
Add weight
6 Squats L4 (185/135)
6 Lunges
Add weight
4 Squats L4 (205/145)
4 Lunges
Add weight
2 Squats L4 (225/155)
2 Lunges