Monday

Omega CrossFit – CrossFit

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Warm-up

10 Minute Warm Up + Back Squat Warm Up

EMOM

6 min EMOM

L4= 20 WB

5 Backsquat @ 70%

– 3 min rest –

6 min EMOM

L4=15 burps

4 back squats @ 75%

– 3 min rest –

6 min EMOM

L4 = 10 WB + 10 burpees

3 back squats @ 80%

CWOD

15 minute cap

2 rounds

10 power cleans

10 pull-ups

2 rounds

2 STO

10 CTB

2 rounds

10 G2O

10 bar muscle ups

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