Monday

Omega CrossFit – CrossFit

Front Squats

.

SWOD:

12 Minutes.

Front Squat:

6×3 @ 80%

High Hang Hip Clean

.

10 Minutes.

High Hang Hip Clean:

3×3 @60% of full clean.

Metcon (3 Rounds for reps)

CWOD:

23 Minutes.

5 min AMRAP:

8 Burpee over bar.

8 hang squat cleans.

(L4 155/115).

3 min rest.

10 min AMRAP:

20 STO.

400m Run.

(L4 135/95)

3 min rest.

5 min AMRAP.

15 box jumps.

7 CTB.

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