Omnis CrossFit – CrossFit
The Bench Press and Rows should be sone as a Super Set. Rest 60-90s between each set. Try not to use momentum or hip rotation on the DB rows.
Bench Press (5-5-5)
Bench Press (3-3)
Single Arm DB Row (15-15-15)
Single Arm DB Row (10-10)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
20 KBS (53/35)
10 Single Arm KB Press (5ea. arm)
200m Run