CrossFit – Fri, Jan 19

Omega CrossFit – CrossFit

Metcon (No Measure)

Warm Up:

10 Minutes

.

CWOD:

10 Minute AMRAP

4 Rounds

15 Plate Ground to Overhead

10 Renegade Rows

30 Second Plank

.

SWOD:

15 minutes

Front Squat or Back Squats

5×2@65,70,75,80,85%

.

CWOD:

20 Minute Cap

4 Rounds

10 Power Snatch

15 Pull Ups

.

2 Minute Rest

.

4 Rounds

10 Clean and Jerks

10 Front/ Back Rack Lunges (switch each round)

.

L4-(115/75)

L3-(95/65)

L2-(75/55)

L1-(65/35)

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