Wednesday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.

CWOD
30 Minutes
Teams of 3
Cals on the Bike
L4-(210),L3-(180),L2-(150),L1-(120)
In the remaining time build
.
Solo
Back squats –
4×10@40,45,50,55%
4 Sets of Sling Band (20 down 20 back)
.
CWOD:
10 Minute Cap
4 Rounds
10 Thrusters.
10 Box Jumps L4-(24/20)
L4-(115/75)
L3-(95/65)
L2-(75/55)
L1-(55/35)

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