Omega CrossFit – CrossFit Warm Up: 10 Minutes. . . SWOD: 12 Minutes. Build. Clean and Jerk Complex. 3 Hang Cleans (Power or Squat). 2 Front Squats . Sprint. 12 Minutes. Sprint 50/35 Cal Ski 50/35 Cal Bike. 50/35 Cal Row . CWOD: 12 Minute AMRAP 20 Power Cleans 15 Burpee over Bar 20 Front…
