Monday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD
12 Minute Cap
400 m Run
-Then-
5 Rounds
5 Pull-ups
10 Push-ups
20 Air Squats
-Then-
400 m Run
.
SWOD
15 Minutes
Front Squat
3×10@40-45%
4×10 DB Lateral Raises
.
CWOD
20 Minute Cap
4 Rounds
21/16 Cal Ski/Bike
15 T2B
8 Clean and Jerk
Alt between ski and bike
2 Minutes rest between each round
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55)

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