Friday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes.
.
10 Minutes
3 Sets
20 Sling Band (10 down and back)
10 Double DB Press
.
SWOD:
13 Minutes.
Front Squats.
5 sets @50,55,60,65,70%
1 set = 2 Quarter Squats.
2 Half Squats.
2 Full Squats

.
CWOD:
22 Minutes
4 Workouts
.
4 Minute AMRAP
Workout 1.
7 Devil Press
15/10 Cal Row
.
2 Minute Rest.
.
4 Minute AMRAP
Workout 2.
15 Thrusters
15 Box Jumps
.
2 Minute Rest.
.
4 Minute AMRAP
Workout 3.
7 Devil Press
15 Box Jumps
.
2 Minute Rest
.
4 Minute AMRAP
Workout 4.
15/10 Cal Row
15 Thrusters

.
L4-(95/65)(50/35)
Four separate scores

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