Monday – November 12, 2018

Omega CrossFit – CrossFit

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Metcon (Time)

30-20-10

STO (L4 – 95/65)

Air Squats

Back Squat (10@55%; 8@65%; 6@75%; 4@85%)

Superset with DB Bulgarian Split Squats – 10 on each leg

Metcon (Time)

100 burpees

Every 3rd minute complete thrusters and box jumps

L4 – 95/65 (15 reps thrusters and box jumps)

L3 – 85/55 (14 reps)

L2 – 75/45 (13 reps)

L1 – 65/35 (12 reps)