Wednesday – October 24, 2018

Omega CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

21-15-9-6-3

Russian KBS

Box Jumps

Back Squat (3×10)

First 3 reps have 5 second pause – next 7 regular

55, 60, 65%

Metcon (Time)

5 Rounds

10 Front Squats

10 Deadlifts

10 Front Rack Lunges

20 Push ups