Wednesday - December 5, 2018

Omega CrossFit – CrossFit

View Public Whiteboard

Front Squat (4×5@50, 55, 60, 65%)

1 rep 5-7 second pause at the bottom

Between each set unbroken wall balls

L4 – 30

L3 – 25

L2 – 20

L1 – 15

Metcon (Time)

50 Air Squats

— Then —

3 Rounds

10 Front Rack Lunges

10 Burpees

— Then —

50 Air Squats

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