Monday – July 23, 2018

Omega CrossFit – CrossFit

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SWOD

Clean and Jerk

5/6 @ 65, 70, 75, 80, 85%

90% if you have time and feel good

CWOD

21-15-9

New workout starts every 10 minutes

1) Assault Bike Calories and Burpees

2) Power Cleans and Pull ups

3) Back Squats and Box Jumps