Thursday

Omega CrossFit – CrossFit

Warm Up
10 Minutes
.
NFT
20 Minutes
4×10 DB Shrugs
4×10 DB Curl to Press
4×15-20 Ring Rows
.
CWOD: 24 minutes
6 minutes
500 m Row then ME Sumo Deadlift High Pulls
2 minutes rest
6 minutes
500 m Row then ME Bike or Skis
2 minutes rest
6 minutes
500 m Row then ME Back Rack Lunges
L4-(135/95)
L3-(115/75)
L2-(95/65)
L1-(75/55

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