CrossFit – Wed, Dec 28

Omega CrossFit – CrossFit

Metcon (No Measure)

Warm Up:

10 Minutes

.

CWOD 1:

15 Minute Cap.

30 Wall Balls.

600 m Run

20 Wall Balls

400 m Run

10 Wall Balls

200 m Run

.

SWOD:

13 Minutes.

Clean and Jerk (any style)

4×3@50-85%.

.

CWOD:

15 Minute Cap

30-20-10

Back Squats L4-(155/115)

Alt DB Clean and Jerk L4-(50/35)

10 Front Rack Lunges after each round

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