Monday – July 1, 2019

Omega CrossFit – CrossFit

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Warm-up

1000m row (build up)

EMOM

11 MInutes

4 Minutes

8 back squats (L4 – 225/155)

3 Minutes to change weight

4 Minutes

8 STO (L4 – 155/110)

Back Squats (1×3 @ 80%; 1×2 @ 85%; 1×1 @ 90%)

Metcon (Time)

800m Run

50 DUs

21 Thrusters

21 Burpee Box Jumps

400m Run

75 DUs

15 Thrusters

15 Burpee Box Jumps

200m Run

100 DUs

9 Thrusters

9 Burpee Box Jumps