Wednesday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD
7 Minute Cap
5 Rounds
12 Wall Balls
3 D Ball Over
Or
9 Ball Slams
.
SWOD:
13 Minutes
Clean and Jerk
4×3@50-75%
.
Cwod:
17 Minute Cap
21-15-9
Front Squats
Burpees
.
5 Minute Rest
.
15-12-9
Hang Squat Cleans
4-3-2
Rope Climbs
L4-(155/110)

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