Wednesday

Omega CrossFit – CrossFit

Warm Up:
10 Minutes.
.
CWOD
17 Minute Cap
Partner Workout
1600 m Row
800 m Sled Pull
.
SWOD:
15 Minute.
Clean and Jerk.
(Any Style)
4×3@50,55,60,65%.
Work on form.
.
CWOD:
12 Minute Cap.
27 Front Squats
20 DUs
21 Front Squats
30 DUs.
15 Front Squats
40 DUs.
9 Front Squats
50 DUs.
L4-(95/65)
L3-(85/55)
L2-(75/45)
L1-(65/35)

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