Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
Mobility
10 Minutes
Or Skill Work
.
CWOD
40 Minute Cap
.
5 Rounds
10 Deadlifts
10 Burpee over Bar
L4-(225/155)
L3-(185/135)
L2-(135/95)
L1-(115/75)
.
50 Bench Press L4-(225/115)
100/70 Cal Row
Any order
.
20 Devil Press
30 Single Arm Alt Devil Press
.
Rest as needed between workouts