Wednesday

Omega CrossFit – CrossFit

Mobility
5 Minutes
.
Warm Up
10 Minutes
.
CWOD
40 Minute Cap
.
3 Rounds
20/15 Cal Bike
10 Hang Squat Cleans
.
5 Minutes Rest.
.
3 Rounds
50 DU’s
10 Thrusters
.
5 Minutes Rest
.
3 Rounds
400 m Run
12 Front Rack Lunges
.
Once you start you’re on your on clock
L4-(155/115)
L3-(135/95)
L2-(115/75)
L1-(95/65)
L-(75/55)

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