Monday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD
7 Minute Cap
500 m Row
40 Thrusters 45/35
500 m Row
.
SWOD:
20 Minutes
Front Squats
4×3@65,70,75,80%
.
Split jerk off the rack.
5×2 build.

CWOD
15 Minute Cap
Partner DT
10 rounds of DT 5 each partner alternating rounds.
L4-(155/115)
L3-(135/95)
L2-(115/75)
L1-(95/65)
After each partner completes a round partners will complete Pull Ups split evenly
L4/L3-30
L2/L1-20

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