Monday

Omega CrossFit – CrossFit

Warm
10 Minutes.
.

.12 Minute Cap
5 Rounds
10 Plate Ground to Overhead
20 Cal Row

SWOD
Back squats
5 minute EMOM
10 reps Front Squats
L4-185/135)
L3-(155/115)
L2-(135/95)
L1-(115/75)
L- (95/65)
.
3-5 Minute Rest
.
12 minutes
Push press
7×2 build to AHAP

CWOD:
12 minute cap
10 clean and jerks L4-(185/125
30 wall balls
20 power cleans
30 wall balls
ME squat cleans
Your score is number of clean and jerk

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