CrossFit – Thu, Jan 18

Omega CrossFit – CrossFit

Metcon (No Measure)

Warmup:

7 Minutes.

.

SWOD:

20 Minutes.

Bench Press:

5 sets of 10.

-Then-

50 Ring or Box Dips.

Or

4×3 Clusters

-Then-

50 Strict Press

L4-(115/75)

.

CWOD:

30 minute Cap.

5 Rounds.

20 Wall Balls

Burpees

300m Run, Row or Ski

L4- 20 Burpees.

L3- 15 Burpees.

L2- 12 Burpees.

L1- 10 Burpees.

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