Wednesday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
SWOD:
20 Minutes
Front Squat/Back Squat
4 sets of 3 front squat and 5 back squats
@60% of back squat max
.
CWOD
20 Minutes
4 Rounds
A new round will begin every 5 minutes
20/15 Bike
Wall Balls L4-(20),L3-(15),L2/1-(10)
10 Deadlifts L4-(225/155)
10 Burpee over Bar

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