Omega CrossFit – CrossFit
.
Warm Up
10 Minutes
.
CWOD
10 Minute
“Death by” EMOM.
15 Air Squats + 1 Burpee.
15 + 2.
15 + 3.
…
15 + 10
.
SWOD
15 Minutes
Front Squats
5×5@60-75%
.
CWOD:
20 Minute Cap
2 rounds:
10 Front Rack Lunges
10 Power Cleans.
-then-
50 Deadlifts
– then –
2 rounds:
10 Back Rack Lunges
10 Power Cleans.
L4-(185/135).
L3-(155/110).
L2-(135/95).
L1-(115/75)
L- (95/6