Monday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes
.
CWOD:
15 Minute Cap
Team of 2:
100 DU’s (each)
1500 m a Row
100 DU’s (each)
1500 m Ski
Partners can be doing DU’s at the same time.
.
SWOD:
5 Minutes
1 every 30 seconds for 5 minutes
1 Power Clean
1 Hang Clean
1 Squat Clean
Pick a weight you can maintain

CWOD:
15 Minutes
3 rounds
12 Squat Clean
12 Front Rack Lunges (12 steps total)
12 Burpee Box Jumps
L4-(155/110)
L3-(135/95)
L2-(115/75)
L1-(95/65)

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