WOD

Friday

Omega CrossFit – CrossFit . Warm Up: 10 Minutes. . SWOD: 35 Minutes. Back Squats. Minutes. 4×4@80%. After each round 400 m run 10 High Box Jumps 15 Double DB Push Press . CWOD: 10 Minute Cap. 3 Rounds 9 Clusters 10 Bar MU’s or 20 Pull Ups L4-(135/95) L3-(115/80) L2-(95/65) L1-(75/55 View Public Whiteboard

Wednesday

Omega CrossFit – CrossFit Warm Up: 17 Minutes. Including. 3 Times of each. 20 Seconds Hollow Hold. 20 Seconds Superman Hold 10 Jump Squats 10 Jumping Lunges . SWOD 17 Minutes. Front Squat 5×2 @85% . CWOD: 20 Minute Cap. Partner Workout. 70/50 Cal Bike -Then- Thrusters- 18,15,12,9 With 20 DB Box Step Overs between…

Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Snatch Warm Up 10 Minutes . Sprints and Squat Snatch 16 Minutes 4 Rounds A new every 4 Minutes 500 m Row/ Ski 3 Squat Snatch @65,70,75,80% . CWOD: 16 minutes. 4 Rounds. 3 minute AMRAP Pull Ups L4-(20),L3-(15),L2-(10),L1-(8) 12 Sumo Deadlift High Pulls In Remaining…