Omega CrossFit – CrossFit
Metcon (Time)
30-20-10
Wall Balls
Box Jumps
Front Squats (5@65%, 4@70%, 3@75%, 2@80%, 2@80%)
EMOM
9 Minutes
Min 1 – Strict Pull ups
Min 2 – 1 Clean + 3-5 Deadlifts at 75-85% of clean
Min 3 – 15/12 cals on bike
Metcon (Time)
30-20-10
Thrusters Burpees