Friday – December 14, 2018

Omega CrossFit – CrossFit

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SWOD

Pick a lift and build to heavy single

Metcon (Time)

Front Squat / Front Rack Lunge Ladder

10/10, 8/8, 6/6, 4/4, 2/2

15 Box Jump Overs between each set

Weight increases each set

** should be very heavy at the end **