Friday

Omega CrossFit – CrossFit

Warm Up
15 Minutes
.
CWOD:
12 Minute Cap
5 Rounds
100 m Sled Pull
15/10 Cal Ski
15 STO
.
SWOD
15 Minutes
Power Clean
4×3@60-85%
.
CWOD:
7 minute cap
3,3,6,6,9,9,12,12…..
Hang Squat Cleans
Burpee Box Jumps
L5-(185/135)
L4-(155/115)
L3-(135/95)
L2-(115/75)
L1-(95/65)
L-(75/45)

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