Monday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes.
.
CWOD
8 Minute Cap
30-20-10
Plate ground to overhead L4-(45/25)
HRPU’s
Air Squats
.
SWOD:
20 Minutes.
Front Squats.
4×5@50,55,60,65%.
4 sets 3 Wall walks after each set
.
CWOD:
13 Minute Cap.
35 Wall Balls
-Then-
3 Rounds.
11 Clean and Jerk
11 Burpee Box Jump Overs
-Then-
35 Wall Balls
L4-(135/95).
L3-(115/75).
L2-(95/65).
L1-(75/45)

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