Monday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
SWOD:
20 Minutes
4 sets 3 and 6
front squat /back squat
55,60,65,70% of front squat
.
6 Minute EMOM:
Even: 15/12 Cal Bike
Odd: 10 Front Rack Lunges L4-(135/95)
.
CWOD:
17 Minute Cap
4 Rounds.
15 Pull Ups
12 Hang Cleans
10 Box Jumps L4-(30/24)
3 Minutes Rest Between Rounds
L4-(155/115)
L3-(135/95).
L2-(115/75).
L1-(95/65).
L- 75/45).

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