Friday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
Sprint
13 Minutes
2 Sets
200 m Sled Pull
200 m Sprint
30 Air Squats
.
SWOD
13 Minutes
Hang Clean (Power or Squat)
Build to a Heavy Double
.
CWOD
12 Minute Cap
50 Deadlifts
50 Hang Cleans
50 Front Rack Lunges
Any Order
Break Up However
Choose your own strategy
L5-(155/115)
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55)

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