Omega CrossFit – CrossFit
Metcon (No Measure)
.
SWOD
40 Minutes
4×20
Front/Lateral Raises
(10 on each)
.
4×15
Lat Pull-down or Bent over Rows
.
4×10
Barbell or DB Curls
.
4×10
Bench Press
.
CWOD
15 Minutes
4 Rounds
400 m Run, Row or Ski
KBS 40,30,20,10