Friday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes
.
SWOD:
12 Minutes.
Deadlifts.
5@65-70%.
4@70-75%.
3@75-80%.
2@80-85%.
1@85-90%.
Plus Rope Climbs
.
CWOD
23 Minutes to complete
Rest as needed
4 Rounds
12 DB Box Step Ups L4-(50/35)
25 ft HS Walk or 50 ft Bear Crawl

4 Rounds
15/10 Ring Dips
12 Back Rack Lunges L4-(155/110)

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