Monday

Omega CrossFit – CrossFit

Warm Up
5 Minutes
.
SWOD:
Front squat
13 Minutes
10@50%
8@60%
6@70%
4@80%
2@90%

CWOD:
30 Minute Cap
Part 1
Alternate movements
6 rounds
15 deadlifts L4-(225/155)
15 Burpee over Bar
15 T2B
Part 2
One partner rowing or skiing at a time
1000 m row
1000 m ski
Part 3
One person working at a time
Box jumps
L4-(200)
L3-(150)
L2-(100)

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