Friday – July 27, 2018

Omega CrossFit – CrossFit

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CWOD

10-1

Wall Balls

Burpees

* Every 3 minutes 200m run * start and end with a run

SWOD

12 minutes to establish double heavy thruster

CWOD

Thurster Ladder

10 reps at each weight

L4 – 95/65

115/75

135/95

155/115

185/135

ETC…