Friday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes
.
.
CWOD:
10 Minute Cap
4 Rounds
10 DB Step Overs
10 Renegade Rows
.
SWOD:
17 Minutes.
Back Squats
5@70%.
4@75%.
3@80%.
2@85%.
1@90%.
.
CWOD:
Partner Workout
15 Minute Cap.
40 Hang Cleans L4-(185/135)
15 Synchronized Burpees.
.
30 Power Cleans L4-(225/155)
15 Synchronized Burpees.
.
40 Deadlifts L4-(275/195)
15 Synchronized Burpees.

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