Friday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
SWOD:
20 minutes.
Front Squats.
1×4@70%.
2×3@75%.
2×2@80%
.
Push or a Split Jerk
4×2@40-85%
.
CWOD:
30 minute Cap.
.
Part 1:
15/12/9
STO
35 Ft HSW or 75 Ft Bear Crawl
L4-(135/95)
.
4 Minute Rest
.
Part 2:
15/12/9
Power Cleans
Bike Cals
L4-(185/135)
.
4 Minute Rest
.
Part 3:
15/12/9
Deadlifts
Box Jumps Overs
L4-(275/195)

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