Wednesday

Omega CrossFit – CrossFit

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Warm Up:
10 Minutes.
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Partner Workout
10 Minute Cap
100 Cal Bike
100 Goblet Squats L4-(53/35)
Complete however
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SWOD:
Back Squats
15 Minutes.
4×5@50,55,60,65%.
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CWOD:
12 Minute Cap.
12 Back Rack Lunges.
10 Wall Balls.
10 Back Rack Lunges.
15 Wall Balls.
8 Back Rack Lunges.
20 Wall Balls.
6 Back Rack Lunges.
25 Wall Balls.
Minutes 12-15.
ME Burpees
L5-(185/135).
L4-(155/110).
L3-(135/95).
L2-(115/75).
L1-(95/65).
L- (75/55).

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