Friday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes.
.
10 Minutes.
Not for Time
4 Rounds.
50 Ft Bear Crawl
30 Second Bar Hang
.
CWOD 1:
5 Minute AMRAP
10 DB Hang Clean and Jerk L4-(50/35)
10 Sumo Deadlift High Pulls L4-(95/66)
5 each arm
.
SWOD:
Front Squats
12 Minutes.
3×7@45,50,55%.
-Then-
1 Minute ME @ 60%.
.
CWOD:
10 Minute
3 Rounds
15 Thrusters
15 HSPU’s
L4-(95/65).
L3-(85/55).
L2-(75/45)
L1-(65/35).
L- (55/25).

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