Wednesday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes.
.
CWOD
7 Minute Cap
5 Rounds
10 Plate Ground to Overhead
10 OH Plate Lunge
.
SWOD:
13 Minutes.
Split Jerk.
5@60%.
4@75%
3@80%
2@85%.
1@90%
.
CWOD:
23 Minute Cap.
3 Rounds of “DT” L4-(135/95)
400 m Run
2 Rounds of “DT” L4-(165/115).
400 m Run
1 Round of “DT” L4-(185/135)
400 m Run

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