Wednesday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
SWOD
15 Minutes
Back Rack Lunges off the rack (build)
20-16-12-8 (steps)
L4-(135/95)(185/125)(225/155)(275/185.
.
CWOD
22 Minute Cap
800 m Run
50 Wall Balls
10 Power Clean
400 m Run
30 Wall Balls
10 Power Clean
200 m run
20 Wall Balls
10 Power Clean
L4-(185/135)

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