Monday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD 1:
15 Minute Cap.
Partner Workout:
Burpees
50 Front Squats.
100 Wall Balls
50 Front Squats.
Burpees
One person working at a time.
L4-(95/65) (50) Burpees
L3-(85/55) (40) Burpees
L2-(75/45) (30) Burpees
L1-(65/35) (25) Burpees
.
SWOD:
12 Minutes.
Squat Clean.
3×2@55,60,65%
.
CWOD 2:
12 Minute Cap.
4 Rounds.
2 Squat Clean @70,75,80,85%
12 Box Jump Overs L4-(24/20)
-Then-
In the remaining time ME Bar MU’s, CTB or Pull Ups
Each round weight goes up

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