Friday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes
.
CWOD
10 Minute Cap
4 Rounds
10 Single Arm DB Thruster (10 on each arm)
50 Ft Bear Crawl
L4-(50/35)
.
SWOD:
12 Minutes.
Push Press or Push Jerk or Split Jerk
4×3
.
CWOD
15 Minutes each
3 Rounds
12 Front Rack Lunges
20 STO
15 Box Jump Overs
L4-(135/95)

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