Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
SWOD
15 Minutes
Front Squats.
1×5@ 60%
1×5@ 65%.
1×4@ 70%.
1×4@ 75%.
1×3@ 80%.
1×3@ 85%.
.
CWOD:
30 Minute Cap
.
25 STO
400 m Run
.
2 Minute Rest
.
3 Rounds.
20 Wall Balls
20/15 Cal Bike
.
2 Minute Rest
.
3 Rounds.
10 Thrusters
20 HRPU’s
.
2 Minute Rest
.
25 STO
400 m Run
.
L4-(115/75)
L3- (95/65)
L2-(75/55)
L1-(65/45)