Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD
7 Minute Cap
500 m Row
30 Thrusters
500 m Row
L4-(75/55)
.
SWOD:
15 minutes.
4 sets.
10 Front Rack Lunges/ 10 Front Squats.
L4-(95/65),(115/75),(135/95),(155/115).
L3-(75/45), (95/65), (115/75), (135/95).
L2-(65/35), (75/45), (95/65), (115/75).
L1- (55/25), (65/35), (75/45), (95/65).
.
CWOD:
15 minute Cap
25 Burpees.
30 Wall Balls.
15 Devil Press
30 Wall Balls
15 Devil Press
25 Burpees.
L4-(50/35)