Monday – July 15, 2019

Omega CrossFit – CrossFit

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Back Squats / Front Squats (6/4 @ 45, 50, 55, 60% of back squat)

Metcon (Time)

Sprint Work

3 rounds

5 clean & jerk

100m sprint

5 clean & jerk

Metcon (6 Rounds for reps)

21 Minutes

3 Minutes ME Thrusters

— 2 min rest —

3 Minutes ME Bar MU / CTB / pull ups

— 2 min rest —

2 Minutes ME Thrusters

— 2 min rest —

2 Minutes ME Bar MU / CTB / pull ups

— 2 min rest —

1 Minute ME Thrusters

— 1 min rest —

1 Minute ME Bar MU / CTB / pull ups