Friday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD:
11 Minutes
Half Tabata!!!
4 Rounds each
20 seconds of work
10 seconds of rest
1 minutes rest between exercises
STO L4-(95/65)
Air Squats
Ski Erg.
Sit Ups
.
SWOD
15 Minutes
Clean and Jerk
Any Style
4×3 Build
.
CWOD
9 Minute AMRAP
2 Hang Clean and Jerk
2 CTB/Pull Up/Ring Rows
5 Burpees
4 Hang Clean and Jerk
4 CTB
5 Burpees
6 Hang Clean and Jerk
6 CTB
5 Burpees
8 Hang Clean and Jerk
8 CTB
5 Burpees
Etc…..
L4-(115/75)
L3-(95/65)
L2-(75/55)
L1-(65/45)

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