CrossFit – Fri, Oct 20

Omega CrossFit – CrossFit

Metcon (No Measure)

Warm Up

10 Minutes

.

SWOD:

15 Minutes

4 sets.

Back Squat/Front Squats

5/3 @55,60,65,70% of your back squat %.

.

CWOD:

27 Minutes

7 Minute Cap.

30-20-10.

Front Squats L4-(95/65)

Double DB STO L4-(50’s/35’s)

.

3 Minute Rest

.

7 Minute Cap

20-15-10-5

Wall Balls

Burpees

.

3 Minute Rest

.

7 Minute AMRAP.

3,6,9,12,15…

Thrusters.

Box Jumps L4-(30/24).

L4-(135/95)

Leave a Comment

Your email address will not be published. Required fields are marked *