Monday

Omega CrossFit – CrossFit

Warm Up
7 Minutes
.
CWOD
7 Minute Cap
4 Rounds.
15 Squat Jumps.
15 Hollow Rocks
15 Push Ups
.
SWOD:
12 minutes.
Front Squats.
3×4@40,45,50%
.
CWOD:
27 Minute Cap
3 Rounds.
300 m Run
15 T2B
55 DU’s
.
3 Minute Rest
.
3 Rounds.
10 Power Cleans.
10 Burpee Box Jumps
.
3 Minute Rest
.
1000 m Row
.
L4-(185/135).
L3-(155/110).
L2-(135/95).
L1-(115/75).
L- (96/65)

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