Monday – March 11, 2019

Omega CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

5 Rounds:

10 Alt pistols or 20 Air Squats

15 Strict Press

250m Row

Front Squat (5×3@80%)

Superset with 20 steps down and back with a bell band

Metcon (AMRAP – Reps)

12 Minute Cap

3 Rounds:

10 Hang Squat Cleans

20 Wall Balls

10 BMUs or 18 Pull ups

In remaining time ME STO