Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 7 Minute Cap 500 m Row 30 Thrusters 500 m Row L4-(75/55) . SWOD: 15 minutes. 4 sets. 10 Front Rack Lunges/ 10 Front Squats. L4-(95/65),(115/75),(135/95),(155/115). L3-(75/45), (95/65), (115/75), (135/95). L2-(65/35), (75/45), (95/65), (115/75). L1- (55/25), (65/35), (75/45), (95/65). . CWOD: 15 minute Cap 25…

Thursday

Omega CrossFit – CrossFit Mobility 5 Minutes Foam roll lower back, quads, hamstrings) . Warm Up 10 Minutes . CWOD 41 Minute Cap 20 Alt 100 m Sprints -Then- 100 Box Dips- -Then- 10 rounds. 20 Bench Press . 20/14 Cal Bike Split reps evenly One person working at a time L5-(185/115) L4-(135/95) L3-(115/75) L2-(95/65)…