CrossFit – Tue, Apr 25

Omega CrossFit – CrossFit

Metcon (No Measure)

Warm Up

10 Minutes

.

CWOD

3 Rounds

15 Thrusters (empty bar)

Push Ups L4-(25), L3-(20), L2/1-(15)

.

14 Minute EMOM

Min 1: 4 Front Squats

Min 2: 15 Double DB Press L4-(50/35)

Min 3: 6 Back Squats

Min 4: 20/15 Cal Row

Min 5: Rest

70-80% of your Front Squats

.

CWOD

17 Minute Cap

2 Rounds

10 Front Squats

5 Burpee over Bar

10 STO

.

2 Minute Rest

.

2 Rounds

10 Power Cleans

5 Burpee over Bar

10 Front Rack Lunges

.

2 Minute Rest

.

2 Rounds

5 Clusters

10 Burpee Over Bar

L4-(155/115)

L3-(135/95)

L2-(115/75)

L1-(95/65)

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