Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
CWOD
10 Minute Cap
10 Rounds
10 American KBS
1 Rope Climb
Or
3 DB Overs
Or
30 Second Plank
Or
10 Ball Slams
.
SWOD
15 Minutes
Pick a lift or skill
.
CWOD
Partner Workout
20 Minutes
50 Cal Bike
40 Single Arm Alt Devil Press
40 Overhead Barbell Lunge
100 Sit Ups or GHD
40 Devil Press
40 Single Arm Overhead DB Lunge
50 Cal Bike