Monday

Omega CrossFit – CrossFit

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Warm Up:
10 Minutes.
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EMOM:
20 Minutes.
Minute 1: 15/12 Cal Bike
Minute 2: 20 Air Squats
Minute 3: 20/15 Cal Row.
Minute 4: 20 Lunges (Body Weight)
Minute 5: Rest
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SWOD:
13 Minutes.
Front Squats
3×8@45,50,55%
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CWOD:
12 Minute Cap.
7 rounds
4 Power Cleans
5 MU’s or 10 Pull Ups
8 Burpees
L4+-(225/155)
L4-(185/135)
L3-(135/95)
L2-(115/75)
L1-(95/65).

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