Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
NFT
15 Minutes
50 Russian KBS
40 DB Straight Leg Deadlifts
30 DB Curl to a Press
2 Minute each of:
Superman, Hollow Hold
Any Order
.
SWOD:
13 Minutes
Build to a heavy Thruster off the rack
.
CWOD:
15 minute Cap
30-20-10
Deadlifts.
Pull Ups
-Then-
15-10-5
STO
Back Squats
L4-(185/135)
L3-(155/115)
L2-(135/95)
L1-(115/75)