Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minute
.
CWOD
20 Minute Cap
Partner Workout
1500 m Ski
100 Russian KBS
1500 Row
100 American KBS
One person working at a time
.
SWOD
12 Minutes
3×10 build
DB Or Barbell Lunges
.
4×25 Floor Bridges
.
CWOD 2.
12 Minute Cap.
4 Rounds.
35 DU’s.
15 Deadlifts.
15 Box Jumps (30/24).
L4-(185/135)
L3-(155/115).
L2-(135/95).
L1-(115/80).