Wednesday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD
15 Minute Cap
Partner workout
50/40 Cal Bike
40 DB Lunges (20 steps each)
50/40 Cal Bike
40 DB Lunges
50/40 Cal Bike
40 DB Lunges
L4-(50’s/35’s)
.
12 Minutes
Partner 200’s
10 total (5 each alt)
.
10 Minutes to build to 70%
.
CWOD
5 minute AMRAP
3 Back Squats @70-75%
25 DU’s
This should be HEAVY for everyone

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