Wednesday

Omega CrossFit – CrossFit

.
Warm Up:
10 Minutes
.
SWOD:
22 Minutes.
4×3
Strict press.
Build.
4×3
Back Squats.
Build.
Then
Build to a heavy single thruster off the rack.
.
CWOD:
25 Minute Cap.
Partner Workout:
50 Burpees
50 Box Jumps
-Then-
4 Rounds.
20 Thrusters (split).
200 m Run (together).
-Then-
50 Burpee Box Jump Overs
One person working at a time except for the runs.
L4-(115/80).
L3-(95/65).
L2-(75/55).
L1-(65/45).

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