Friday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
SWOD:
15 Minutes
Clean Complex.
1 Squat Clean.
1 Hang Squat Clean.
1 Front Squat.
5×2 build

CWOD:
30 Minute Cap
With a running clock for time.
3,6,9,12,15.
Thrusters.
Burpee over Bar
-Then-
200 m Farmers Carry
10 D Ball Overs or 20 Ball Slams
200 m Farmers Carry
10 D Ball Overs or 20 Ball Slams
-Then-
5 Rounds
10 DB Hang Clean and Jerk (5 each side)
10 Single Arm Overhead DB Lunge
L4-(95/65).
L3-(85/55).
L2-(75/45).
L1-(65/35)

View Public Whiteboard

Leave a Comment

Your email address will not be published.