Friday - 5/4/18

Omega CrossFit – CrossFit

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SWOD

Back Squat:

4×3 @ 70, 75, 80, 85%

1 ME @ 90%

CWOD

25 Minute Cap:

7 Minutes of team assault bike

At 7 minutes everyone goes to their own bars

21 thrusters (95/65)

10 burpee box jump overs

15 thrusters (115/75)

10 burpee box jump overs

12 thrusters (135/95)

10 burpee box jump overs

9 thrusters (155/115)

10 burpee box jump overs

Then back to the bike until time runs out!

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