Monday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes.
.
CWOD:
12 Minute Cap.
Partner.
120 Wall Balls.
Switch every 10.
Every minute on minute 7 burpees together.
Start with burpees.
.
SWOD:
Back Squats.
13 Minutes.
4×3@85%.
.
CWOD:
22 Minutes.
400 m Run.
10 Power Cleans
15 Pull Ups
300 m Run.
10 Power Cleans
15 Pull Ups
200 m Run.
10 Power Cleans
15 Pulls
200 M Run.
In the remaining time teams of 3 or 4 on Assault Bike (if you get there before people BIKE).
L4-(185/135)
L3-(155/115)
L2-(135/95)
L1-(115/75)
You will have two scores.
Time when you finish the first part.
Total number of Cals with your team

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