EGO CrossFit – WOD

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Metcon

Open Test (AMRAP – Reps)

AMRAP 20 min:
50 Wall Balls 9/6 kg
50 DU:s
40 Box Jumps 60/40 cm
40 TTB
30 CTB Pull-ups
30 Burpees
20 Power Cleans 65/45 kg
20 Jerks 65/45 kg
10 Snatches 65/45 kg
10 Muscle-ups

Weightlifting

A: Pause Back squats (3 sets x 6-8 reps)

3-4 sec pause in botten, explosivt upp!