Wednesday

Omega CrossFit – CrossFit

Warm up
10 Minutes
.
CWOD: 8 Minute Cap.
30-20-10
Front Rack Lunges
HRPU’s
L4-(95/65).
L3-(85/55).
L2-(75/45).
L1-(65/35).
.
SWOD:
15 minutes.
Power Cleans
1×7@65-75%.
1×5@70-80%.
1×3@75-85%.
1×2@80-90%.
.
CWOD:
12 Minute Cap
5 Squat Clean @ 65-75%.
20 Burpees
4 Squat Cleans
16 DB Box Step Overs
3 Squat Cleans
12 Burpee DB Box Step Overs
2 Squat Cleans
20 Burpees
1 Squat Clean

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