Friday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
SWOD
22 Minutes
Front Squat
3×4@60,66,70%
Superset with
4×100 m side shuffle with a wall ball
(50 down/50 back)
.
CWOD
20 Minute AMRAP
2 rounds
200 m Run
10 Burpee over Bar
10 Hang Cleans
After the 2nd,4th,6th….Round
20 pistols or 30 Air Squats
30/20 Cal Bike
L4-(185/135)
L3-(155/115)
L2-(135/95)
L1-(115/75)
L-(95/65)

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