Omega CrossFit – CrossFit
Metcon (AMRAP – Reps)
Death by Wall Balls and Burpees
Min 1 – 1 burpee + 1 Wall Ball
Min 2 – 2 burpees + 2 Wall balls
Min 3 – 3 burpees + 3 wall balls
etc. – until the minute catches you
Backsquats
8 Minutes:
E2MOM (every 2 minutes)
10 Backsquats
Start at 50% of your 1RM – add 20/10 pounds each set
Metcon (AMRAP – Reps)
7 Minute AMRAP
10 Deadlifts
10 Bar MUs or 15 CTB or 18 Pull Ups