CrossFit – Thu, Jan 26

Omega CrossFit – CrossFit

Metcon (No Measure)

Warm Up

10 Minutes

.

SWOD:

15 Minutes

Jerk

First Reps Push Jerk

Second Rep Split Jerk

5×2 build

2 Wall Walks after each Set

CWOD

30 Minute Cap

With a running clock for time.

3,6,9,12,15.

Thrusters.

Burpee Box Jump Overs

-Then-

30 Clean and Jerk

-Then-

4 Rounds

100 Ft Bear Crawl or 50 Ft HSW

10 Single Arm Overhead DB Lunge L4-(70/50)

L4-(115/75)

L3-(95/65)

L2-(75/55)

L1-(65/35)

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