Monday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
SWOD:
17 Minutes
4×3 Push Press @ 50-80%
.
4×3 Back Squats @80%
.
CWOD:
21 Minute Cap
4 Burpee Bar MU’s or Pull Ups
500 m Row/Ski
25 Hang Cleans
4 Burpee Bar MU’s or Pull Ups
500 m Row/Ski
20 STO (L4-135/95)
4 Burpee Bar MU’s or Pull Ups
500 m Row/Ski
15 Front Squats
4 Burpee Bar MU’s or Pull Ups
500 m Row/Ski
10 Thrusters
4 Burpee Bar MU’s or Pull Ups
500 m Row/Ski

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