CrossFit – Wed, Dec 21

Omega CrossFit – CrossFit

Metcon (No Measure)

Warm Up

10 Minutes

.

5 Minute AMRAP

10 Hang Clean

10 Back Squats

L4-(95/65)

.

CWOD

15 Minutes

4×2@73,76,79,81% of Clean and Jerk max

Clean Complex

1 Rep =

1 Full

1 Hang Squat

1 Push Jerk

1 Split Jerk

Or

Bear Complex

Build

.

CWOD

“Have yourself a Merry Little CrossFit”

19 Minutes

Minute 0-5

30 Thrusters

30/21 Cal Bike

.

Minute 5-7Rest

.

Minute 7-12

20 Thrusters

20/15 Cal Bike

20 Box Jumps L4-(30/24)

.

Minute 12-14 Rest

.

Minute 14-19

15 Thrusters

15/10 Cal Bike

20 Burpee Box Jumps

.

L4-(95/65)

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