Monday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
EMOM:
9 Minutes
Min 1: 7 Back Squats @55-65%
Min 2: DB Push Press (2 DB’s)
Min 3: Box Jumps
L4-(18)
L3-(15)
L2/1-(12)
.
CWOD
Partner workout:
30 Minute Cap
.
50/40 Cal Bike
50 Thrusters
.
2 Minute Rest
.
50/40 Cal Row
50 Wall Balls
.
2 Minute Rest
.
50 Thrusters
50/40 Cal Row
.
2 Minute Rest
.
50 Wall Balls
50/40 Cal Bike
.
One person working at a time
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)

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