Monday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD:
10 Minute Cap
400 m Run
50 Air Squats
400 m Run
50 Walking Lunges
.
SWOD:
12 Minutes
Back squats
4 minute EMOM
10 reps
4 minutes rest
Front Squats
4 minute EMOM
8 reps
L4-(185/135)
L3-(155/115)
L2-(135/95)
L1-(115/75)
L- (95/65)
.
CWOD
10 Minute Cap
20 Thrusters
10 Burpee Box Jumps
15 Thrusters
10 Burpee Box Jumps
10 Thrusters
10 Burpee Box Jumps
L4-(95/65)

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