Thursday

Omega CrossFit – CrossFit

Mobility
7 Minute
.
Warm Up
10 Minutes
.
5 Minute Cap
100 AB Mat Sit Ups

.
15 Minute Cap
10-1
Strict Pull Ups
DB Bent Over Rows
DB Curls
.
CWOD
15 Minute Cap
3 Rounds
300 m Row
10 Hang Power Snatch L4-(115/75)
L3-(95/65), L2-(75/55),L1-(65/45)
.
3 Minutes Rest
.
3 Rounds
300 m Ski
10 STO L4-(135/95)
L3-(115/75),L2-(95/65),L1-(75/55)

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