Wednesday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD:
7 Minute AMRAP
10 Wall Balls
100 M Wall Ball Run
.
SWOD
15 Minutes
Back Squats
3×5@55,60,65%
SuperSet with 3×10 Renegade Rows
(5 on each side)
.
CWOD
20 Minute Cap
2 Rounds
15 Thrusters
10 Box Jumps L4-(30/24)
.
2 Minute Rest
.
2 Rounds
10 Box Jumps
60 DU’s
.
2 Minute Rest
.
2 Rounds
60 DU’s
15 Thrusters
.
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)

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