Thursday

Omega CrossFit – CrossFit Mobility 7-10 Minutes . Warm Up. 10 Minutes. . Abs. 10 Minutes. 2 Rounds. 1 Minute Plank. 25 V-Ups. 25 Reverse Crunches. 50 Bicycles Crunches . CWOD: Partner Workout!!! 20 Minute Cap. 10 Rounds. Alt Movements 10 Deadlifts L4-(185/135). 300 m Row (Alt Row). 2 Rope Climbs View Public Whiteboard

Wednesday

Omega CrossFit – CrossFit . Warm Up: 10 Minutes. . CWOD 10 Minute Cap. 100 Russian KBS. Every Minute 7 HSPU’s or 10 HRPU’s L4-(70/53). L4-(50/35) . SWOD: 13 Minutes. To build to a heavy bear complex. . CWOD: 12 Minutes -Then- 5 Rounds. 5 Clusters 9 Burpee T2B L4-(185/135) L3-(155/115) L2-(135/95) L1-(115/75) L-(95/65) View…