Omega CrossFit – CrossFit
Warm Up:
15 Minutes.
.
CWOD:
10 Minute Cap
5 Rounds
200 m Run
20 Air Squats
10 Hang DB Clean And Jerk (5 each side)
.
SWOD:
Front Squats.
13 Minutes
Pause Squats.
4 Sets of 10
45,50,55,60%
3 Second Pause for 5 Reps
And.
5 Reps regular pace.
.
CWOD:
15 Minute Cap
30 Back Squats
15 STO
15 Burpee over Bar
30 FR Lunges
15 STO
15 Burpee over Bar
30 Thrusters
500 m Row
L4-(135/95).
L3-(115/75).
L2-(95/65).
L1-(75/55).