Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 13 Minutes Back Squats 6×2 build from 50-100% . CWOD: 25 min cap 70 cal row or ski 60 wall balls 50 CTB or Pull Ups 40 Burpee over Bar 30 Hang Cleans 20 Thrusters 10 pistols each leg L5-(155/115) L4-(135/95) L3-(115/75) L2-(95/65) L1-(75/45) View…

Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: Partner Workout: 🏃🏾‍♀️0-10:00. You and your partner will run 800m together In remaining time ME Synchronized Burpees. 🧎🏾‍♂️10:00-20:00 5 Rounds 20 T2B Or K2W 20 HSPU’s or 20 HRPU’s. One person working at a time. Break up however. 🚣🏾‍♀️ 20:00:30:00 1500 m Row In remaining…

Friday

Omega CrossFit – CrossFit Warm Up 5 Minutes . CWOD: 10 Minute Cap Partner Workout 42-30-18 Bike Cals 21-15-9 Synchronized Burpees . SWOD: 15 Minutes Choose Your Own Adventure Back Squats Or Full Cleans 4×3@70,75,80,85% . CWOD 12 Minute Cap 4 Rounds 15 Thrusters 50 ft HS Walk Or 75 ft Bear Crawl View Public…