Friday - September 14, 2018

Omega CrossFit – CrossFit

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Metcon (Time)

400m Run

400m Row

Warm-up

10 Minutes

Front Squat (3 x 5 @ 60, 65, 70%)

Metcon (Time)

400m Run

400m Row

Front Squat (1×4 @ 75%, 1×3 @ 80%, 1×2 @ 85%, 1×1 @ 90% )

Metcon (Time)

Wall Balls, Deadlifts, Box Jumps – 12 Minute Cap
12 Minute Cap

15 Wall Balls

30 Deadlifts

30 Box Jumps

15 Wall Balls

20 Deadlifts

20 Box Jumps

15 Wall Balls

10 Deadlifts

10 Box Jumps

15 Wall Balls

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