Monday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD
10 Minute Cap
25 Air Squats
25 Push Ups
-Then-
5 Rounds
10 Deadlifts
10 Hang Cleans
-Then-
25 Push Ups
25 Air Squats
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)

SWOD:
15 minutes.
Front Squat.
1×8@60%
1×6@65%
1×4@70%
1×2@75%
.
CWOD:
5 rounds:
15 minute Cap.
.
Rounds 1,3
5 Power Cleans.
15 Burpees
.
Rounds 2,4
5 Power Cleans
15 Box Jump Overs
.
Round 5
5 Power Cleans
15 Burpee Box Jump Overs
.
L5-(225/155)
L4-(185/135)
L3-(155/115).
L2-(135/95).
L1-(115/75).
This should be heavy😃!!

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