Wednesday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD
12 minute cap
200 m run
50 push-ups
200 m run
50 sit-ups
200 m run
50 air squats
200 m run
.
SWOD
13 Minutes
Build start at 50%
1 Clean Pull
1 Full Clean
1 Front Squat
.
CWOD:
7 minute AMRAP
10 Front Rack Lunges
15 Box Jumps
20 Wall Balls
L4-(155/115)
L3-(135/95)
L2-(115/75
L1-(95/65)
L (75/45)

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