Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
Mobility
15 Minutes
Mobility or pick a lift
.
CWOD
30 Minute Cap
Partner
4 Rounds
800 m Row
20 BMU/30 CTB/40 Pull Ups
.
Then
.
Solo
10 Rounds
15 American KBS
100 m Run
Or
12Wall Ball Sit Ups