Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
CWOD
12 Minute Cap
600 m Run
10 American KBS
10 Russian KBS
400 m Run
10 American KBS
10 Russian KBS
200 m Run
10 American KBS
10 Russian KBS
.
SWOD
17 Minutes
Deadlift
5×3
KB Front Rack March
4×20
.
CWOD
15 Minute Cap
.
CWOD
15 Minute Cap
5 Rounds
10 Deadlifts
40 DU’s
Every 2 minutes complete 15 T2B
Workout starts with T2B