Friday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes
.
CWOD:
15 Minute Cap
5 Rounds
10 Bulgarian Split Squats (5 on each leg)
300 m Row
.
SWOD:
13 minutes
Front Squat 22×1 (tempo)
2 seconds down, 2 at the bottom, 1 second up
4×2@65,70,75,80%
.
CWOD:
12 Minute AMRAP
10/7 Cal Ski
10 Front Rack Lunges
10 Box Jump Overs
5 Clusters
L4-(155/115)
L3-(135/95)
L2-(115/75)
L1-(95/65

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