Omega CrossFit – CrossFit
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
5 Rounds NFT
5 single arm DB Thrusters each arm
10 DB step ups
10 HRPUs
Front Squats
4×2 @ 80, 80, 85, 85%
AMRAP:
2 rounds
10 Thrusters
10 Burpee Over Bar
-Then-
500 m Row