Wednesday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
CWOD #1
9 minute cap.
For Time.
2 Rounds
50 air squats.
50 push-ups.
50 sit ups
.
SWOD:
15 Minutes
Back Squats
4×4@60,65,70,75%
Superset with 4 sets of 10 front 10 lateral raises
.
CWOD:
21 Minute Cap
4 Rounds.
500 m Row
15 Hang Cleans
20 Wall Balls.
L4-(155/115)
L3-(135/99)
L2-(115/75).
L1-(95/65).
L-(75/45)

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