EGO CrossFit – WOD

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Weightlifting

Cooper Complex (5 sets of Cooper complex, rest 90-120 sec between )

1 Clean
1 Front Squat
3 Jerks
5 Back Squats
2 behind the neck Jerks

Metcon

140918 (3 Rounds for reps)

AMRAP 3 min:
9 Thruster 40/30 kg
6 Pull-ups

Rest 30 sec

AMRAP 3 min:
9 Power Clean 40/30 kg
6 Tuck jumps

Rest 30 sec

AMRAP 3 min:
9 Push Jerk 40/30 kg
6 Box Jumps 60/40 cm