Wednesday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD
Partner Workout
15 Minute Cap
100/80 Cal Row
200 DU’s
100 Air Squats
50 Synchronized Sit Ups
Other then sit ups one person working at a time
.
SWOD:
15 Minutes
4×3 Push Press @ 40-70%
.
4×3 Front Squats @40-70%
.
CWOD
Partner Workout
10 Minute AMRAP
Alt Movements
15/10 Cal Bike
10 Thrusters
200 m Run
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)

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