December 13, 2017

Omega CrossFit – CrossFit

Warm-up

Row cycle:

6 rounds

30 seconds on / 30 seconds off

Metcon

Partner workout:

100 HRPU

80 synchronized sit ups

30 synchronized burpees

400m run together

30 synchronized burpees

40 synchronized KBS

200 DUs

400m run together

Throughout the workout, your team must accumulate 100 calories on the bike and 1000m on the ski erg

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