Wednesday
Omega CrossFit – CrossFit Warm Up 10 Minutes . Abs 5 Minutes 100 Ab Mat Sit Ups . SWOD 15 Minutes Front Squats 5 Sets Build 1 set = 3 Quarter 3 Half 3 Full . CWOD Sprints 20 Minutes to complete both Rest as needed between workouts 21-15-9 Bike 10 DB Step overs after …