Monday

Omega CrossFit – CrossFit

Warm Up
5 Minutes
.
Partner Workout
13 Minute Cap
5 Rounds
20/15 Cal Ski
20 T2B
One person working at a time
.
SWOD
12 Minutes
Front Squats
3×10@ 50,45,50%
.
CWOD
23 Minute Cap
600 m Run
21 Hang Squat Cleans L4-(135/95)
21 Burpee Box Jumps
400 m Run
15 Hang Squat Cleans L4-(185/135)
15 Burpee Box Jumps
200 m Run
9 Hang Squat Cleans L4-(205/155)
9 Burpee Box Jumps
Weight goes up after every run!

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