Wednesday

Omega CrossFit – CrossFit

.
Warm Up:
10 Minutes.
.
CWOD
10 Minute Cap.
100 Russian KBS.
Every Minute 7 HSPU’s or 10 HRPU’s
L4-(70/53).
L4-(50/35)
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SWOD:
13 Minutes.
To build to a heavy bear complex.
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CWOD:
12 Minutes
-Then-
5 Rounds.
5 Clusters
9 Burpee T2B
L4-(185/135)
L3-(155/115)
L2-(135/95)
L1-(115/75)
L-(95/65)

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