Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD
45 minutes
Any order
.
10-1
Curls
With 1 Rope Climb after each set
.
50 Bench Press
1600 Row/Ski/Run
Any order
You must accumulate 1600 m in any combo
L5-(225/135)
L4-(185/115)
L3-(135/85)
L2-(95/65)
L1-(75/45)
If you don’t want to bench you can sub it for another lift
.
3-4 sets
15 Wall Ball sit ups
20 Barbell windshield wipers (10 each side)
20 Weighted side bends (10 each side)