Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD
3 Rounds
10 Minutes
20/15 Cal Bike
10 Hang Squat Cleans
.
5 Minutes Rest.
.
3 Rounds
10 Minutes
500 m Row
20 DB Hang Clean and Jerk (10 each arm)
.
5 Minutes Rest
.
3 Rounds
10 Minutes
400 m Run
12 Front Rack Lunges
.
L4-(155/115)
L3-(135/95)
L2-(115/75)
L1-(95/65)
L-(75/55)