Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 10 Minute Cap 25 Air Squats 25 Push Ups -Then- 5 Rounds 10 Deadlifts 10 Hang Cleans -Then- 25 Push Ups 25 Air Squats L4-(95/65) L3-(85/55) L2-(75/45) L1-(65/35) SWOD: 15 minutes. Front Squat. 1×8@60% 1×6@65% 1×4@70% 1×2@75% . CWOD: 5 rounds: 15 minute Cap. .…

Wednesday

Omega CrossFit – CrossFit Warm up: 10 Minutes . Warm up 20 Minutes Front Squats 4×7@ 35-50% . CWOD: 17 Minutes Partner workout 10 Rounds Alt Rounds 5 Deadlifts 5 Burpee Box Jumps Then. 20 Rope Climbs ME Bike L4-(225/155). L3-(185/135). L2-(155/115). L1-(135/95). L-(115/75). (95/65). One person working at a time View Public Whiteboard