Friday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes
.
CWOD:
10 Minute Cap
5 Rounds
20 Air Squats
200 m Run
.
SWOD:
13 minutes
Front Squat 22×1 (tempo)
2 seconds down, 2 at the bottom, 1 second up
4×2@65,70,75,80%
.
CWOD:
10 Minute AMRAP
10 Front Rack Lunges
20 T2B
20 Deadlifts
25/20 Cal Row
L4-(185/135)
L3-(155/115)
L2-(135/95)
L1-(115/75)

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