WOD

Friday

Omega CrossFit – CrossFit Warm up: 10 Minutes . Warm up Front Squats 35-50% 2×21’s 7@1/4 squat depth, 7@1/2 depth, 7@full . 4×3@ 80,80,85,85% . CWOD: Partner workout: 100/70 Cal Bike Then. 10 Rounds Alt Movements 200 m Run 10 Deadlifts 10 Burpee Box Jumps Then. 20 Rope Climbs L4-(225/155). L3-(185/135). L2-(155/115). L1-(135/95). L-(115/75). (95/65).…

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…