Monday

Omega CrossFit – CrossFit

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Warm-up

5 Rounds NFT

5 single arm DB Thrusters each arm

10 DB step ups

10 HRPUs

SWOD

Front Squats

4×2 @ 80, 80, 85, 85%

CWOD

AMRAP:

2 rounds

10 Thrusters

10 Burpee Over Bar

-Then-

500 m Row