Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
CWOD
15 Minutes
10 Rounds
5 Strict Pull Ups or 10 Ring Rows
10 Sit Ups
10 Walking Lunges
.
SWOD
12 Minutes
Options!
100 Cal Ski
Or
Build
5 Rep Hang Snatch
(Hang on for all 5)
.
CWOD:
12 minute AMRAP
10 Sumo Deadlift High Pulls
15 Box Jumps
10 Alt Single DB Devil Press L4-(50/35)
15 T2B
L4-(115/75)
L3-(95/65)
L2-(85/55)
L1-(75/45)
L-(65/35)