Omega CrossFit – CrossFit
Metcon (Time)
CWOD 1:
10 Minute Cap.
3 Rounds.
50 Air Squats.
500 m Row.
Split Jerk
SWOD:
12 Minutes.
Split Jerk 5×3 @ 60%.
Front Squats
12 Minutes.
Front squat 5×4 @ 75%.
Superset with 10 alt. weighted DB step-ups (30/20).
Metcon (Calories)
Teams:
Max Cals on Assault Bike.