Monday

Omega CrossFit – CrossFit

Weightlifting

Back Squat

3×5 @ 35, 45, 55%

Metcon

EMOM: 5 minutes

L4 – 15 burpees

L3 – 12

L2 – 9

Weightlifting

Back Squat

5×3 @ 70, 75, 80, 85, 90%

Metcon

EMOM: 5 minutes

L4 – 15 thrusters

L3 – 12

L2 – 9

Metcon

7 min AMRAP:

9 HRPU

9 air squats

3 STO

9 HRPU

9 air squats

6 STO

9 HRPU

9 air squats

9 STO

Increase STO by 3 every round

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