Friday

Omega CrossFit – CrossFit

Mobility
5 Minutes
.
Warm Up:
10 Minutes.
.
SWOD:
20 Minutes
Push Press
3×3 Build
Front Squats
3×5@40,45,50%
.
CWOD:
17 Minutes
3 minutes ME Thrusters
-Then-
4 Minute AMRAP.
3,3,6,6,9,9 etc.
Deadlifts.
HSPU’s
.
3 Minute Rest
.
4 Minute AMRAP
3,3,6,6,9,9 etc
Deadlifts.
HSPU’s
-Then-
3 minutes ME Thrusters

L4-(225/155).
L3-(185/135).
L2-(155/115).
L1-(135/95).
L -(115/75).
Two Bars

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