Monday

Omega CrossFit – CrossFit

Warm up
10 Minutes

CWOD:
13 minutes.
Squat Cleans
2@50%.
1@55%.
2@60%.
1@65%.
2@70%.
1@75%.
2@80%.
1@85%.
.
CWOD:
25 Minute Cap.
You will work until you complete.
100 Thrusters.
Every 5 minutes you will do a something different.
Start with 400m Run.
.
@ 5 Minutes.
40 Box Jumps.
.
@ 10 Minutes.
25 Burpees
.
@ 15 Minutes.”
40 Wall Balls.
.
@ 20 Minutes.
25 Burpees
.
L4-(95/65).

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