CrossFit – Wed, Jan 18

Omega CrossFit – CrossFit

Metcon (No Measure)

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Warm Up:

10 Minutes.

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SWOD:

35 Minutes.

Front Squats.

Minutes.

4×4@70-80%.

After each set 4 sets total

200 m run (100 Backwards/100 Foward)

10 DB Box Step Ups

20 Down/Back Sling Band

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CWOD:

11 Minute Cap

3 Rounds

9 Hang Squat Cleans

7 Bar MU’s or 17 Pull Ups

11 Deadlifts

L4-(185/135)

L3-(155/115)

L2-(135/95)

L1-(115/75)

L-(95/65)

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