Omega CrossFit – CrossFit
Metcon (No Measure)
Warm Up
10 Minutes
.
CWOD
Partner Workout
12 Minute AMRAP
20 Single Arm Alt DB Devil Press
20 Cal Bike
.
SWOD
20 Minutes
Deadlifts
5×3 Build
Superset with
4×10 DB Bent Over Row
4×10 Lat Pull Down
.
CWOD
10 Minute AMRAP
1, ,2, 3, 4, 5 etc…
Squat Clean or Deadlifts
10 HRPU’s
15 V Ups or 10 GHD
L4+-(225/155)
L4-(205/145)
L3-(185/135)
L2-(135/95)
L1-(115/75)
L-(95/65)