Omega CrossFit – CrossFit
Metcon (Time)
30-20-10
STO (L4 – 95/65)
Air Squats
Back Squat (10@55%; 8@65%; 6@75%; 4@85%)
Superset with DB Bulgarian Split Squats – 10 on each leg
Metcon (Time)
100 burpees
Every 3rd minute complete thrusters and box jumps
L4 – 95/65 (15 reps thrusters and box jumps)
L3 – 85/55 (14 reps)
L2 – 75/45 (13 reps)
L1 – 65/35 (12 reps)