Friday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes.
.
CWOD
8 Minute AMRAP
10 DB Box Step Overs
20 DB Hang Clean and Jerk (10 on each arm)
20 Sit Ups
L4-(50/35)
.
SWOD:
17 Minutes.
Clean and Jerk
4×2@50-85%
Superset with 4×20 Sling Band
3×1 Minute Plank
.
CWOD:
15 Minute Cap
15-12-9-6-3
Clean and Jerk
T2B
HSPU’s
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55)

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