Friday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD
5 Minute Cap
50 Ring Rows
50 Thrusters (45/35)
.
10 Minutes
Mobility or
4×1 Min Plank and 4×20 Sling Band
.

CWOD:
21 Minutes
5 Minute AMRAP
10 Front Rack Lunges
10 HRPU’s
.
3 Minute Rest
.
5 Minute AMRAP
5 Devil Press L4-(50/35)
10/7 Cal Ski
.
3 Minutes Rest
.
5 Minute AMRAP
10 Sumo Deadlift High Pulls
10 Ring Dips or Box Dips
L4-(115/75)
L3-(95/65)
L2-(75/55)
L1-(65/45)

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