Wednesday – September 19, 2018

Omega CrossFit – CrossFit

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Warm-up

3 Rounds:

20 Squat Jumps

20 Hollow Rocks

Back Squat (5 @ 75%; 3 @ 85%; 5@ 75%; 2 @ 90%)

After each set row 300m (as fast as possible) and 10 Box Jumps

Metcon (Time)

100 Power Cleans (12 Minute Cap)

Every 3 Minutes add weight + 3 rope climbs
Guys add 20 lbs

Girls add 10 pounds