Omega CrossFit – CrossFit
SWOD
DB Bent over rows
4×12 – build
Superset with 4 sets of 25 ring rows
DB or barbell curls
4×12
Bench press
4×10
Metcon (Time)
5 Rounds
10 pistols or 20 air squats
12 DB step up overs (one DB)
15 wall balls
20 HRPUs