Friday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
NFT
15 Minutes
4×10 DB Shrugs
4×10 DB Curl to Press
4×15-20 Ring Rows
.
SWOD
13 Minutes
Hang Clean (Power Or Squat)
3×3

CWOD: 19 minutes
5 minutes
500 m Row then ME Clean and Jerk
2 minutes rest
5 minutes
500 m Row then ME DB Box Step Overs
2 minutes rest
5 minutes
500 m Row then ME Front Rack Lunges
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55)

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