Friday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes.
.
CWOD
5 Minutes
100 Sit Ups
.
SWOD:
15 minutes.
Front Squats
4×5@40,45,50,55%
.
CWOD
30 Minute Cap
Each round should be as fast as possible.
3 rounds.
5 Burpee Box Jump Overs
5 Power Cleans
15/10 Cal Bike or 20/15 Cal Row
5 Power Cleans
5 Burpee Box Jump Overs
3 minute rest.
L4-(185/135).
L3-(135/95).
L2-(115/75).
L1-(95/65).
L-(75/45).
.

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