Friday

Omega CrossFit – CrossFit

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Warm Up:
10 Minutes.
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7 Minute AMRAP
20 Mountain Climbers
10 Strict Pull Ups or 15 Ring Rows
10 Double DB Push Press L4-(50/35)
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SWOD:
15 Minutes.
Push or Split Jerk.
5×2@65-85%
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CWOD:
20 Minute Cap.
400 m Run
20 Wall Balls
30 Hang Cleans
400 m Run.
20 Wall Balls
30 Front Rack Lunges
400 m Run
20 Wall Balls
L4-(135/95).
L3-(115/80)
L2-(95/65).
L1-(75/55).

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