Monday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.

Partner Rowing:
17 Minute Cap
For Time:
10×300 m (5 each)
Alternate
One person rowing at a time
Score is total time
.
SWOD:
15 Minutes
Back Squats
4×5@55-60%
Light weight work on form
.
CWOD:
15 Minute Cap.
For Time.
2 Rounds.
20 Wall Balls
15 Box Jumps.
-Then-
55 Deadlifts
-Then-
2 Rounds.
20 Wall Balls.
15 Box Jumps.
L4-(225/155).
L3-(185/135).
L2-(155/115).
L1-(135/95).
L- (115/75).

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