Monday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes.
.

CWOD
7 Minute Cap.
50 Thrusters (45/35).
50 Box Jump Overs
.
SWOD:
15 Minutes.
Front Squats.
6 sets @55,60,65,70,75,80%.
1 set = 3 Quarter Squats.
3 Half Squats.
3 Full Squats.

.
CWOD:
16 Minutes
3 Workouts
.
4 Minute AMRAP
Workout 1.
50 DU’s.
15 Burpees.
ME DB Hang Clean and Jerk
.
2 Minute Rest.
.
4 Minute AMRAP
Workout 2.
15 Burpees.
12 DB Hang Clean and Jerk (6 on each arm)
ME DU’s.
.
2 Minute Rest.
.
4 Minute AMRAP
Workout 3.
12 DB Hang Clean and Jerk (6 on each arm)
50 DU’s.
ME Burpees.
.
L4-(70/50).

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