Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
SWOD:
20 Minutes.
Back Squats.
6×2@80,80,80,85,85,85%
Superset with 5 sets of 10 DB Lateral Front Raises
.
CWOD:
5 Minute AMRAP
5 Front Squats.
5 STO.
5 Thrusters.
L4-(135/95).
L3-(115/75).
L2-(95/65).
L1-(75/45).
.
CWOD
15 Minute AMRAP.
10 Bar MU’s or 15 CTB or 20 Pull Ups
15 Hang Squat Cleans
20 Burpee Box Jump Overs
25/17 Cal Row
L4-(155/115)
L3-(135/95)
L2-(115/75)
L1-(95/65)