Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
SWOD
25 Minutes
Push Press
4×3
DB Bent Over Rows
4×10
Backwards Sled Pull
4×100 m
.
CWOD
16 Minutes
4 Rounds
New Round every 4 Minutes
300 m Row
15 STO L4-(135/95)
5 Bar MU’s or
Pull Ups L4-(15) L3-(12) L2/1-(10)