Monday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD
12 Minutes
400 m Run
Then
10-1
Wall Balls
Burpees
Then
400 m Run
.
SWOD
17 Minutes
Full Cleans
3×3@80,85,90%
Superset with
4 sets of 10 DB Step Ups on each leg
.
CWOD
12 Minute Cap
12-9-6
Hang Squat Cleans
Bar MU’s
If you are doing pull ups it’s
24-18-12
L4-(185/135)
L3-(155/115)
L2-(135/95)
L1-(115/75)
L1-(95/65)

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