CrossFit – Mon, Jan 8

Omega CrossFit – CrossFit

Metcon (No Measure)

Warm Up

10 Minutes

.

CWOD:

9 Minute Cap.

30-20-10.

STO

Back Rack Lunges

L4-(115/75)

.

SWOD:

15 Minutes

Back Squats

5×3@60,65,70,75,80%

.

CWOD:

15 Minute Cap

4 Rounds

5 Squat Cleans

10 Single DB Box Step Overs

20 DB Hang Clean and Jerk (10 each arm)

.

L4-(185/135)

L3-(135/95)

L2-(115/75)

L1-(95/65)

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