Monday - June 11, 2018

Omega CrossFit – CrossFit

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Running clock

0 – 15 minutes = warm up

15 – 27 minutes = front squats – 10-8-6-4-2 @ 50, 60, 70, 80 90%

27 – 30 minutes = transition

30 – 40 minutes = 10 minute AMRAP: 7 clusters and 7 bar muscle ups or 14 pull ups

40 – 45 minutes = REST

45 – 55 minutes = 800m run; 20 clean and jerks; ME wall balls

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