Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD
12 Minute Cap
21-15-9
American KBS L4-(53/35)
Wall Ball Sit Ups
400 m Run
.
SWOD
20 Minutes
Deadlifts build to a medium to heavy double
Superset w/
4×20 Sling Band
100 Bicycle Crunches
.
CWOD
15 Minute Cap
21-15-9
500 m Row
Deadlifts
Pull Ups
L4-(225/155)
L3-(185/135)
L2-(155/115)
L1-(135/95)
L- (115/75)