Monday

Omega CrossFit – CrossFit

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Warm-up

2 Minute Cap

40 Burpees

2 Minute Rest

2 Minute Cap

50 Air Squats

Weightlifting

Back Squats

5×4 @ 70, 75, 80, 85, 90%

Metcon

10 Minute Cap

3 Rounds

20 Front Squats

20 Box Jumpovers

Minute 10-20

Build to AHAP on Clean and Jerk (any style)