Wednesday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
SWOD
15 Minutes
Back Squats
4 Sets of 10
35,40,45,50%.
5 Second Pause for 5 Reps
And.
5 Reps regular pace.
Straight into 20 Squat Jumps.

CWOD:
20 Minute Cap
50 HRPU’s
-Then-
10-1
Deadlifts.
With 15 DU’s after each set
-Then-
50 HRPU’s
L4-(225/155).
L3-(185/135).
L2-(155/110).
L1-(135/95).
L- (115/75)

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