Wednesday - August 7, 2019

Omega CrossFit – CrossFit

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SWOD

DB Bent over rows

4×12 – build

Superset with 4 sets of 25 ring rows

DB or barbell curls

4×12

Bench press

4×10

Metcon (Time)

5 Rounds

10 pistols or 20 air squats

12 DB step up overs (one DB)

15 wall balls

20 HRPUs

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