Thursday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
Mobility or Skill Work
10 Minutes
.
CWOD
30 Minute Cap
Part 1
Solo
30-20-10
Pull Ups
21-15-9
Burpees
.
Part 2
Partner
One partner rowing or skiing at a time
1000 m row
1000 m ski
.
Part 3
Solo
100 Push Ups
100 Sit Ups
Break up however

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