Omega CrossFit – CrossFit
Weightlifting
SWOD: 20 Minutes
65% of max backsquat
3 sets:
6 back squats + 3 front squats + 1 split jerk
Metcon
CWOD: 15 min cpa
50 pull-ups
then…
5 rounds:
10 Thrusters
30 DUs
*Every round weight increases by 10 pounds*