Wednesday

Omega CrossFit – CrossFit

Metcon (Time)

CWOD 1:

10 Minute Cap.

3 Rounds.

50 Air Squats.

500 m Row.

Split Jerk

SWOD:

12 Minutes.

Split Jerk 5×3 @ 60%.

Front Squats

12 Minutes.

Front squat 5×4 @ 75%.

Superset with 10 alt. weighted DB step-ups (30/20).

Metcon (Calories)

Teams:

Max Cals on Assault Bike.

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