Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 12 Minutes OHS Build a Medium to Heavy Double . Partner Workout 12 Minute Cap 4 Rounds 200 m Sled Pull 20 OHS L4-(95/65) One person working at a time – 5 Minutes Rest – Solo 7 Minute Cap 10-8-6-4-2 Devil Press L4-(50/35) HSPU L4-(15)…

Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . “Dealers Choice” 12 Minutes Foam Roll/Stretch Or Skill Work Or 2 Rounds 35 Cal Bike 8 D Ball Overs . CWOD Partner Workout “DTish” 10 Rounds 12 Deadlifts 9 Hang Cleans 20 Wall Balls One person working at a time Switch whenever L4-(155/115) View Public Whiteboard

Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 8 Minute EMOM: Even: 15/12 Cal Bike Odd: 10 Back Rack Lunges L4-(185/135) . CWOD: 4 Rounds. 15 Thursters 12 Burpee over Bar 10 Box Jumps L4-(30/24) 3 Minutes Rest Between Rounds. L4-(135/95). L3-(115/75). L2-(95/65). L1- (75/45). View Public Whiteboard

Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 15 Minute Cap Partner Workout. 400 m Farmers Carry (partners can switch as needed) -Then- 40-30-20-10. T2B. Power Snatch (one person working at a time) -Then- 400 m Farmers Carry L4-(70/53) L4-(95/65) . CWOD Solo 10 Minute Cap 100 American KBS L4-(53/35) 30/21 Ring MU’s…

Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 5 Minute Cap 20 Wall Walks . CWOD: Partner Workout: 15 Minute AMRAP 20 STO 20 Front Rack Lunges 20 Burpee Box Jump Overs. 20 Cal Bike L4-(135/95). L3-(115/75). L2-(95/65). L1-(75/45). One person working at a time . SWOD: 12 Minutes. Split Jerks. 4×2@70,75,80,85% View Public…