Wednesday

Omega CrossFit – CrossFit

Mobility
10 Minutes
Shoulders, Back and Legs
.
Warm Up
10 Minutes
.
CWOD
30 Minute Cap
(Partner)
3 Rounds
30/20 Cal Bike
30 Jump Squats
.
(Solo)
21-15-9
Deadlift
Box Jumps L4-(30)
.
(Partner)
3 Rounds
30/20 Cal Row
20 Burpee over Erg
.
On partner sections one person working at a time
Super Duper-(315/225)
L5-(275/195)
L4-(225/155)
L3-(185/135)
L2-(135/95)
L1-(115/75)

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