Friday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
Options
12 Minutes
Pick one
Back Squats
4×10@40-50%
.
5 Rounds
300 m Row
5 D Ball Overs
.
Deadlifts
5×3 Build
.
CWOD
Partner Workout
27 Minutes
3×7 Minute Workout
40 Deadlifts
30 Ring Dips
10 Rope Climbs
In the remaining time ME Ski
2 Minutes rest between each round
L4-(225/155)
L3-(185/135)
L2-(155/115)
L1-(135/95)
L- (115/75)

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