Omega CrossFit – CrossFit
Warm up:
10 Minutes
.
Warm up
Front Squats
35-50%
2×21’s
7@1/4 squat depth, 7@1/2 depth, 7@full
.
4×3@ 80,80,85,85%
.
CWOD:
Partner workout:
100/70 Cal Bike
Then.
10 Rounds
Alt Movements
200 m Run
10 Deadlifts
10 Burpee Box Jumps
Then.
20 Rope Climbs
L4-(225/155).
L3-(185/135).
L2-(155/115).
L1-(135/95).
L-(115/75).
(95/65).
One person working at a time