Day: January 20, 2022

Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 20 minutes. Front Squats. 1×4@70%. 2×3@75%. 2×2@80% . Push or a Split Jerk 4×2@40-85% . CWOD: 30 minute Cap. . Part 1: 15/12/9 STO 35 Ft HSW or 75 Ft Bear Crawl L4-(135/95) . 4 Minute Rest . Part 2: 15/12/9 Power Cleans Bike Cals …

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Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Mobility or Skill Work 10 Minutes . CWOD 30 Minute Cap Part 1 Solo 30-20-10 Pull Ups 21-15-9 Burpees . Part 2 Partner One partner rowing or skiing at a time 1000 m row 1000 m ski . Part 3 Solo 100 Push Ups 100 Sit …

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