Friday

Omega CrossFit – CrossFit

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Warm Up:
10 Minutes
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CWOD
10 Minute Cap
50 Air Squats
25 Ball Slams
50 Wall Ball Sit Ups
25 Ball Slams
50 Air Squats
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SWOD:
17 Minutes.
5-6 Sets
Off the Rack
2 Front Squats + 1 Thruster
Superset with 4 sets Sling Band

CWOD:
14 Minutes
2 Minute Thruster Sprints
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2 Minutes
12 Thrusters
ME Burpee over Bar
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2 Minute Rest
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2 Minutes
12 Thrusters
ME Box Jumps L4-(30/24)
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2 Minute Rest
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2 Minutes
12 Thrusters
ME Bike Cals
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2 Minute Rest
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2 Minutes
12 Thrusters
ME Burpee Box Jumps L4-(24/20)
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L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)

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