Wednesday

Omega CrossFit – CrossFit Metcon (Time) CWOD 1: 10 Minute Cap. 3 Rounds. 50 Air Squats. 500 m Row. Split Jerk SWOD: 12 Minutes. Split Jerk 5×3 @ 60%. Front Squats 12 Minutes. Front squat 5×4 @ 75%. Superset with 10 alt. weighted DB step-ups (30/20). Metcon (Calories) Teams: Max Cals on Assault Bike.