Friday

Omega CrossFit – CrossFit

.
Warm Up:
10 Minutes.
.
CWOD
10 Minute Cap
5 Rounds
10 Burpees
20 Sit Ups
.
SWOD:
15 Minutes.
Back Squats.
8@60%.
6@65%.
4@70%.
3@80%.
10@55%.
.
CWOD:
20 Minute Cap.
50 Air Squats.
-Then-
5 Rounds.
5 Deadlifts.
10 HSPU’s
15 Wall Balls
-Then-
50 Air Squats.
Beast Mode-(365/250).
L5-(275/195).
L4-(225/155).
L3-(185/135).
L2-(135/95)
L1-(115/85).

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