Monday – December 3, 2018

Omega CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

30-20-10

Hang Cleans

Front Squats

Back Squat (1×7@75%; 1×3@80%; 1×5@85%; 1×3@90%)

Metcon (Time)

3 Rounds:

5 Squat Cleans @ 75%

7 Bar Mus or 14 CTB or 21 Pull ups

13 Burpee Box Jump Overs