Friday

Omega CrossFit – CrossFit

Warm up
10 Minutes
.
CWOD: 10 Minute Cap.
3 Rounds
Double DB Step Up to a Press
25 Ft HSW or 50 Ft Bear Crawl
.
SWOD:
15 minutes.
Thruster
Build to a heavy double off the rack
.
CWOD
12 Minute Cap
5 Rounds
10 Thrusters
10 HSPU’s
L4-(95/65)
L3-(85/55).
L2-(75/45).
L1-(65/35)

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