Friday - February 8, 2019

Omega CrossFit – CrossFit

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Warm-up

8 Minutes

30 Second Wall Sits

30 Second Plate over Head Hold

30 Second Bar Hang

30 Second Rest

Overhead Squat (5×3@ 45, 50, 55, 60, 65%)

1st rep hold for 5 seconds at the bottom

Metcon (Time)

3 Rounds

10 Front Rack Lunges

15 Box Jumps

— then —

30 HSPUs

— then —

3 Rounds

10 Front Each Lunges

15 T2B

— then —

30 OHS

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