Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
SWOD
20 Minutes
5×3
OHS
Build a Medium to Heavy Triple
Plus 4 sets
After each set 200 m Run and 50 DU’s
.
CWOD
Partner Workout
23 Minute Cap
4 Rounds
30/20 Cal Bike
30 OHS L4-(95/65)
One person working at a time
.
-Then-
.
Solo
3 Rounds
50 Ft HS Walk
Or 100 Ft Bear Crawl
20 GHD or 25 Sit Ups