Omega CrossFit – CrossFit
CWOD
10 minute cap
50-40-30-20-10 DU
10 HSPU
— OR —
150-120-90-60-30 Singles
15 HRPU
SWOD
BUILD
3×3 strict press
3×3 push press
3×3 push jerk
3×3 split jerk
CWOD
15 minute cap
5 rounds
20 KBS
20 ab mat sit ups
L4 (70/53)