Monday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD
15 Minute Cap
2 Rounds
400 m Run
25 American KBS (53/35)
400 m Ski
25 Russian KBS

SWOD:
9 Minutes
Back Squat
20 Reps @50% + 5lbs
.
CWOD:
20 Minute Cap
10 Hang Clean and Jerk
25 Pull Ups
.
2 Minutes Rest
.
10 Hang Clean and Jerk
20 Burpee over Bar
.
2 minutes Rest
.
10 Hang Clean and Jerk
15 Burpee Pull Ups
.
L4-(135/95)
L3-(115/75)
L2-( 95/65)
L1-(75/45)

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