Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
Sprint Work:
15 Minute Cap
Each round should be as fast as possible.
4 rounds.
10 Deadlifts
15/10 Cal Bike
10 Back Squats
2 minute rest.
L4-(185/135).
L3-(135/95).
L2-(115/75).
L1-(95/65).
L-(75/45).
.
5-7 Minute Rest
.
15 Minute AMRAP
1000 m Row
30 Wall Balls
15 D Ball Overs or 30 Ball Slams