Monday

Omega CrossFit – CrossFit

Warm Up:
5 Minutes.
.
CWOD:
12 Minute
NFT
4 Rounds
15 DB Or Barbell Bent over Rows
25 Cals Alt between row and ski (2 of each)
.
SWOD:
13 Minutes.
Front Squat.
5@75%.
4@80%.
3@85%.
2@90%
.
CWOD:
12 Minute Cap.
15-12-9-6-3.
Hang Squat Cleans.
CTB or Pull Ups
If you are doing ring rows double each number
L4-(155/110)
L3-(135/95).
L2-(115/75).
L1-(95/65).

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