Wednesday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes
.
CWOD 1:
10 Minute Cap.
Partner Workout:
50 Front Squats.
100 Wall Ball Sit Ups
50 Front Squats.
One person working at a time.
L4-(95/65).
L3-(85/55).
L2-(75/45).
L1-(65/35).
One person working at a time.
.
SWOD:
12 Minutes.
Power Clean.
4×3@50,55,60,65%.
.
.
CWOD 2:
15 Minute Cap.
Partner Workout.
2 Rounds.
40 Power Clean
40 T2B
40 Front Rack Lunges.
400 m Run (Together)
L4-(135/95).
L3-(115/80).
L2-(95/65).
L1-(75/45).
One person working at a time.

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