Friday

Omega CrossFit – CrossFit Minute 0-10 Warm Up. Minute 10-20 Front Squats. 1×5@75%. 1×3@85%. 1×1@90%. Minute 20-30 25 HSPU’s 20 DB Box Step Overs 25 HSPU’s 20 DB Box Step Overs L4-(50/35) Minute 30-40 Front Squats. 1×4@80%. 1×2@90%. 1×1@95%. Minute 40-50 5 Rounds 7 STO L4-(185/135) 15/10 Cal Bike View Public Whiteboard

Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 17 Minutes Back Squats 3@75% 5@70% 3@80% 5@75% 3@85% . CWOD: Partner Workout 17 Minute Cap 30/20 cal assault bike. 30 Front squats L4-(155/95 30/20 cal bike. 40 Box Jump Overs 30/20 cal bike. 40 TTB. 30/20 cal bike. 30 Clean and Jerk Switch whenever…