Friday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
SWOD:
15 Minutes
Strict Press
4×3 Build
Front Squats
5×3@50,55,60,65,70%
.
CWOD
30 Minutes
8 minute Cap.
30-20-10.
STO.
Front Squats
L4(115/75).
.
3 Minute Rest
.
7 Minute AMRAP
5 Thrusters
10 Box Jumps.
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55)
.
3 Minute Rest
.
9 Minutes
3 Rounds.
In 2 minutes complete.
15 Burpees
Then ME Push Ups
1 minute Rest

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