Monday

Omega CrossFit – CrossFit

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CWOD

Partner Workout – 10 Minute Cap

5 Rounds

20 Wall Balls (switch every 5 reps)

10 syncro burpees

SWOD

Back Squats

1×5 @ 60%

1×4 @ 70%

1×3 @ 80%

1×3 @ 85%

1×2 @ 90%

1×1 @ 95%

CWOD

12 Minute Cap

15-12-9-6-3

Burpee Box Jump Overs

Thrusters

-Then-

HSPU in remaining time

If you get to 50, the workout is complete