Thursday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes.
.
SWOD:
12 Minutes.
Strict Press.
4×3
Build to heavy.
.
CWOD:
20 Minute Cap.
30-20-10.
Double DB Push Press.
15 Burpees after each set
.
-Then-
.
50 Ab Mat Sit Ups
.
-Then-
.
30-20-10.
HSPU’s or HRPU’s
5-4-3
Rope Climbs
.
-Then-
.
50 Ab Mat Sit Ups
L4-(50/35)
L3-(40/30)
L2-(35/20)
L1-(25/15)

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