Friday

Omega CrossFit – CrossFit

Weightlifting

Split Jerk

4×2 @ 35, 45, 55, 65%

Weightlifting

5 Minute EMOM:

3 Front Squats with a 5 second pause

Start at 50% and add 5 lbs every minute

Metcon

Partner Workout:

One person working at a time

50 Deadlinfts / 50 Box Jumps (185/135)

Add Weight

40 Deadlifts / 40 Box Jumps (225/155)

Add Weight

30 Deadlifts / 30 Box Jumps (275/190)

In the reminaing time max calories

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