Monday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
SWOD:
15 Minutes
Front Squats
4×5 @55,60,65,70%
First 2 reps 3 second pause
Last 3 regular tempo
4 sets of 20 sling band
.
CWOD
23 Minute Cap
15’s L4-(135/95)
Hang Cleans
Front Squats
STO
Thrusters
400 m Run
12’s L4-(155/115)
Hang Cleans
Front Squats
STO
Thrusters
400 m Run
10’s L4-(135/185)
Hang Cleans
Front Squats
STO
Thrusters
400 m Run

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