Omega CrossFit – CrossFit
Metcon (No Measure)
Mobility
7 Minutes
.
Warm Up
10 Minutes
.
CWOD
13 Minutes
5 Rounds
100 m Farmers Carry
15 Russian KBS
100 m Run
10 Single Arm KB Thruster (5 on each Arm)
.
SWOD
Pick a Lift or Skill
15 Minutes
.
CWOD
10 Minute AMRAP
10 DB Cleans
10 DB STO
10 DB Lunge
2 Dumbbells
After each round alternate between 100 Ft bear crawl and 250 Ft shuttle run.