December 4, 2017

Omega CrossFit – CrossFit

Weightlifting

SWOD: 20 Minutes

65% of max backsquat

3 sets:

6 back squats + 3 front squats + 1 split jerk

Metcon

CWOD: 15 min cpa

50 pull-ups

then…

5 rounds:

10 Thrusters

30 DUs

*Every round weight increases by 10 pounds*

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