Friday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes.
.
SWOD:
13 Minutes.
Front Squats.
4×2@80-90%
.
CWOD:
21 Minutes.
.
8 Minute AMRAP.
20/15 Cal Row
15 Deadlifts.
.
L5-(225/155).
L4-(185/135).
L3-(155/110).
L2-(135/95).
L1-(115/75).
L- (95/65)
.
5 Minute Rest.
.
-Then-
.
8 Minute AMRAP.
10 Double DB Box Step Overs
20 DB Hang Clean and Jerk (10 on each arm)
L4-(50/35)

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