WOD

Friday

Omega CrossFit – CrossFit Warm Up 15 Minutes . CWOD: 12 Minute Cap 5 Rounds 100 m Sled Pull 15/10 Cal Ski 15 STO . SWOD 15 Minutes Power Clean 4×3@60-85% . CWOD: 7 minute cap 3,3,6,6,9,9,12,12….. Hang Squat Cleans Burpee Box Jumps L5-(185/135) L4-(155/115) L3-(135/95) L2-(115/75) L1-(95/65) L-(75/45) View Public Whiteboard

Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 15 Minutes. Push or Split Jerk. 5×2@65,70,75,80,85%. Between sets unbroken wall balls. L4-(25) L3-(20) L2-(15) 3 sets of wall balls. . EMOM: 9 Minutes Min 1: 15 Plate G2OH (45/25) Min 2: 15 HRPU’s Min 3: 10 Back Squat @ 60-65% . CWOD: 11 Minutes . 2 Minutes…