Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 18 Minutes Front Squat/Back Squat 4 sets of 3 front squat and 5 back squats @60% of back squat max . CWOD: 20 Minutes 4 Rounds A new round will begin every 5 minutes 400 m Run/Row/Ski/Bike Wall Balls L4-(25),L3-(20),L2/1-(15) 10 Box Jumps L4-(30/24) 10…

Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 4 Sets 17 minutes 10 Back Squats/ 10 Lunges L4-(135/95) L3-(115/75) L2-(95/65) L1-(75/45) L- (65/35) . CWOD: 15 Minute Cap 15 Hang Power Cleans -Then- 40-30-20-10 Wall Balls 20-40-60-80 DU’s -Then- 15 Hang Power Cleans L4-(185/135) View Public Whiteboard