Monday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD
10 Minute Cap
5 Rounds
10 Front Squats
10 STO
L4-(95/65)
.
SWOD
15 Minutes
Build
1 Clean
1 Hang Clean
1 Push Jerk
1 Split Jerk
.
CWOD:
15 Minute Cap
20 Front Rack Lunges
-Then-
21-15-9
Power Cleans
Box Jump Overs
-Then-
20 Thrusters
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55)

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