Wednesday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
Clean Warm Up
5 Minutes
.
SWOD:
17 Minutes
Hang Cleans
3@65%
3@70%
Hang Squat Cleans
2@75%
2@80%
Full Cleans
2@85%
1@90%
.
CWOD
20 Minutes
“Death by Thrustersish”
.
Minutes 0-5
Thrusters
.
Minutes 5-10
25 Wall Balls
25 Box Jumps
25 Wall Balls
.
Minutes 10-15
Continue with “Death By Thrusters”
.
15-20
50/35 Cal Bike
.
Minutes 15-20
Continue with “Death By Thrusters”
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)

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