Monday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes.
.
.
SWOD:
12 Minutes.
Build.
Clean and Jerk Complex.
3 Hang Cleans (Power or Squat).
2 Front Squats
.
Sprint.
12 Minutes.
Sprint
50/35 Cal Ski
50/35 Cal Bike.
50/35 Cal Row
.
CWOD:
12 Minute AMRAP
20 Power Cleans
15 Burpee over Bar
20 Front Squats
40 Box Jumps
20 Deadlifts
15 Burpee over Bar
L5-(155/115)
L4-(135/95)
L3-(115/75)
L2-(95/65).
L1-(75/55).

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