Omega CrossFit – CrossFit
SWOD
Back Squat:
4×3 @ 70, 75, 80, 85%
1 ME @ 90%
CWOD
25 Minute Cap:
7 Minutes of team assault bike
At 7 minutes everyone goes to their own bars
21 thrusters (95/65)
10 burpee box jump overs
15 thrusters (115/75)
10 burpee box jump overs
12 thrusters (135/95)
10 burpee box jump overs
9 thrusters (155/115)
10 burpee box jump overs
Then back to the bike until time runs out!