Friday

Omega CrossFit – CrossFit

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Warm Up:
10 Minutes.
.
7 Minutes.
Warm Up for Front Squats
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EMOM:
10 Minutes.
Even:
5@65%
4@70%
3@75%
3@80%
2@85%
Odd:Rest
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5 Minutes.
Warm Up for Deadlift.
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CWOD
20 Minutes.
10 Minute Cap
50 Deadlifts for time
EMOM 7 burpee over bar
Start with burpees.
At 10 minutes 25 Power Cleans and
25 Bench Press
10 minute cap on Power Cleans and Bench
If you finish the Power Cleans and Bench before 10 minutes ME HSPU’s
L4-(225/155).
L3-(185/135).
L2-(135/95).
L1-(115/75)

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