Monday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD
15 Minutes
5 Rounds
10 Deadlifts
10 Bend Over Rows
10 Hang Cleans
10 STO
10 Back Squats
90 seconds Rest between each round
The goal is to do each round unbroken
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)
.
SWOD
15 Minutes
Bear Complex
Build
.
CWOD
12 Minute Cap
21-15-9-6-3
Thrusters
Box Jumps
Burpees
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)

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