Wednesday

Omega CrossFit – CrossFit

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Warm Up:
10 Minutes.
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CWOD:
15 Minute Cap
3 Rounds
400 m Ski/Row/Run (Alt between all 3)
20 American KBS
20 Pull Ups
L4-(70/53)
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SWOD:
13 Minutes.
Jerk (Split or Push)
6×2 build from 40%- as heavy as you want!!!
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EMOM:
8 Minutes.
1: 10 STO + 10 Body Weight Lunges
2: 10 HSPU’s + 10 V-Ups
3: Rest.
L4-(135/95)

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