Monday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes

EMOM:
15 Minutes
Min 1: 12 Thrusters
Min 2: 15/12 Box Jumps
Min 3: 20 Wall Balls
MIn 4: 15/12 Cal Bike
Min 5: Rest
.
SWOD:
15 Minutes
Back squat.
4@80%.
2@85%.
4@80%.
2@85%.
4@80%.
2@85%.
.
CWOD
10 minute AMRAP
5 Clusters
10 Ring Dips and 15 Pull Ups
Or
7 Bar MU’s
10 HSPU’s
L4-(155/110)
L3-(135/95
L2-(115/75)
L1-(95/65)

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