Friday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes
.
SWOD:
15 Minutes.
Pick a lift to work on.
OHS/Snatch/Cleans/Jerk.
.
CWOD 1:
10 Minute Cap.
Partner Workout.
100 Wall Balls.
100 Burpees.
Both partners can be working
.
5-7 Minute Rest.
.
CWOD 2:
10 Minute AMRAP.
50 Ft OH Walking Lunge
10 T2B
15 Box Jumps.
10 DL L4-(225/155).
Deadlifts go up in weight each round.

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