Omnis CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
12 Minute DT Complex E2MOM
Every 2 minutes on the minute complete the DT complex:
6 shoulder to overhead
Complex should start at RX DT weight 155/105
Weight should increase 10/5# and reps decrease by 1 every two minutes.
C1: 12-9-6 155/105
C2: 11-8-5 165/110
C3: 10-7-4 175/115
C4: 9-6-3 185/120
C5: 8-5-2 195/125
C6: 7-4-1 205/130
The goal is to finish the entire workout within the time frames for each section.
Reps can be completed/broken up however you want as long as it is completed within the 2 minute section.
If work is not completed, score is rounds + reps and you can log your finishing weight in notes.
Cash in 20 burpees
50 DB snatches 50/35
50 jumping lunges
Cash out 20 burpees