Omnis CrossFit – CrossFit
This should be around 80% of your 1 rep max. Weight should stay similar for all sets. If the first set is easy, move up and weight and stay there for the remaining sets.
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
10 Lunges (total)
20 Mountain Climbers (total)
On Mountain climbers keep your butt down, bring knees to chest. You can “run” as long as you stay down and under control.
Modification for mountain climber is bicycle kicks while on your back.