Friday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
7 Minute Cap
3 Rounds
9 Thrusters L4-(95/65)
15/10 Cal Row
.
12 Minutes
Back Squats
3×5@30,40,50%
.
6 Minute Cap
3 Rounds
8 Thrusters L4-(115/75)
15/10 Cal Bike
.
12 Minutes
Back Squats
3×3@60,70,80%
.
5 Minute Cap
3 Rounds
7 Thrusters L4-(135/95)
12 Burpee over Bar

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