Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Sprint 7 Minute Cap 15-10-5 Bar Facing Burpees Back Squats@50-60% . SWOD: 12 Minutes Power or Full Clean 6 Reps between 60-75% . Sprint 7 Minute Cap 15-10-5 Devil Press High Box Jumps L4-(30/24) . SWOD 12 Minutes Power or Full Clean 6 Reps between 75-90%…

Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD. 12 Minutes Cap. 3 Rounds 400 m Run 15 Burpees 5 D-Ball overs Or 10 Ball Slams . -Then- 15 Minutes To Complete. Deadlift Build to a Medium/Heavy Double 4×1 Min plank . -Then- 12 Minutes Cap. 10-1 Air Squats Bike Cals Box Jumps L4-(30/24)…

Thursday

Omega CrossFit – CrossFit Mobility Lead by coach 10 minutes. Twice each 1 minutes each side. Couch stretch. Foam roll back Scorpion Pigeon. . Warm Up 10 Minutes . CWOD: 30 Minute Cap Partner Workout. 10 Rounds. Alternate Movements. Pull Ups L4-(20),L3-(15),L2-(10), or 20 Ring Rows 300 m Row. 20 STO L4-(95/65) . 5 Minute…