Wednesday – July 24, 2019

Omega CrossFit – CrossFit

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Metcon (AMRAP – Reps)

Death by Wall Balls and Burpees

Min 1 – 1 burpee + 1 Wall Ball

Min 2 – 2 burpees + 2 Wall balls

Min 3 – 3 burpees + 3 wall balls

etc. – until the minute catches you

Backsquats

8 Minutes:

E2MOM (every 2 minutes)

10 Backsquats

Start at 50% of your 1RM – add 20/10 pounds each set

Metcon (AMRAP – Reps)

7 Minute AMRAP

10 Deadlifts

10 Bar MUs or 15 CTB or 18 Pull Ups

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