Monday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes.
.
CWOD 1:
15 Minute Cap.
3 Rounds.
500 m Row
15 Thrusters L4-(95/65
3 Wall Walks.
.
SWOD:
13 Minutes.
Deadlift
7@50%.
6@55%.
5@60%
4@65%
3@80%.

.
CWOD 2:
15 Minute Cap.
Cash In.
10 Front Squats.
-Then-
4 Rounds.
10 Burpee Box Jumps Overs L4-(30/24)
5 Clean and Jerk.
-Then-
Cash Out.
10 Front Squats.
Monsters-(225/155)
L5-(185/135).
L4-(155/105).
L3-(135/95).
L2-(115/75).
L1-(95/65).

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