Monday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
SWOD:
15 Minutes.
Front Squats.
5×2@70-80%.
Every 90 Seconds.
4×30 second bar hang
.
Push Press.
12 Minutes.
5×3@50-75%.
.
CWOD
14 Minute
5 Minutes to complete
50 Pull Ups
50 Deadlifts
L3-(40),L3-(30),L2(20)
If you finish early you rest
Same weight for deadlifts and clusters
.
At 5 minutes start
9 Minute AMRAP.
7 Box Jumps 30/24
3 Cluster.
10/7 Cal Bike
L4-(185/135).
L3-(155/110)
L2-(135/95).
L1-(115/75).
L- (95/65).

View Public Whiteboard

Leave a Comment

Your email address will not be published.