Omega CrossFit – CrossFit
Warm Up
10 Minutes
.
8 Minute
4×1 Minute Plank
1 Minute Rest
.
SWOD
12 Minutes
Back Squats
4 Rounds
New Round every 3 Minutes
30 Second Max Reps @ 50%
Then
50 Air Squats
.
CWOD
19 Minute Cap
10 Rounds
25 DU’s
10 Wall Balls
10 Sit Ups