Monday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD
10 Minute Cap
500 m Row
25 Thrusters 45/35
400 m Run
25 Thrusters
.
SWOD:
15 Minutes
Front Squats/Thruster
5×4
First two Reps Front Squats
Last two reps Thrusters
.
CWOD
17 Minute Cap
Partner DTish
10 rounds of DT 5 each partner alternating rounds.
L4-(155/115)
L3-(135/95)
L2-(115/75)
L1-(95/65)
After each partner completes a round partners will complete Pull Ups split evenly
L4/L3-30
L2/L1-20

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