EGO CrossFit – WOD

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Weightlifting

A: Overhead Squat (3 sets x 6-8 reps, 3 sec pause in bottom position,)

B: 1 Power snatch + 1 Squat snatch +1 OHS (EMOM x 10)

Metcon

141022 (Time)

21-15-9:
Snatches 45/30 kg
CTB Pull-ups

EGO CrossFit – WOD Green

Weightlifting Green

Power Clean (5 x 5)

Metcon Green

141022 Green (Time)

21-15-9:
Goblet squats 24/16 kg
KBS 24/16 kg