Monday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
SWOD:
15 Minutes
Back squat.
4@70%.
2@75%
4@80%.
2@85%.
4@80%.
2@85%.
.
EMOM:
3 Bear Complex
(1 Power Clean, 1 Front Squat,
1 Press, 1 Back Squat, 1 Press)
4 minutes.
L4-(135/95)
L3-(115/75)
L2-(95/65).
L1-(75/55)
.
CWOD:
12 minute Cap.
4 Rounds.
10 Thrusters
15/10 Cal Row
In remaining time.
ME Burpee Box Jump Overs
Your score will be Burpee box jump overs
L4-(135/95).
L3-(115/75).
L2-(95/65)
L1-(75/45).

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