Monday

Omega CrossFit – CrossFit

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Weightlifting

Back Squats

4×3 @ 75, 80, 85, 90%

1×1 @ 95%

Gymnastics

10 Minutes

DU / Pull Ups

Metcon

Floater:

2×1 Minute AB

Score is total

Metcon

15 Minute Cap

2 Rounds of each

Increase weight after every 2 rounds.

Alternate from Back Rack to Front Rack every round.

10 Squats L4 (115/95)

10 Lunges

Add weight

8 Squats L4 (155/115)

8 Lunges

Add weight

6 Squats L4 (185/135)

6 Lunges

Add weight

4 Squats L4 (205/145)

4 Lunges

Add weight

2 Squats L4 (225/155)

2 Lunges

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