Friday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD
10 Minute Cap
Partner Workout
10 Alt 100 m Farmers Carry
.
SWOD:
13 Minutes
Power Cleans
4×3@50-75%
.
CWOD
20 Minute Cap
400 m Run
21 Power Cleans
300 m Run
15 Power Cleans
200 m Run
9 Power Cleans
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55)
.
3 Minute Rest
.
21-15-9
Deadlifts
Box Jumps
.
L4-(185/135)
L3-(155/115)
L2-(115/75)
L1-(95/65)

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