EGO CrossFit – WOD
Weightlifting
A: 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean (EMOM x 10)
B1: Back Squat (4 sets x 9-12 reps)
B2: Single arm dumbbell row (4 sets x 9-12 reps)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
EGO CrossFit – WOD Green
Weightlifting Green
A: Shoulder Press (3 sets x 5 reps)
B: Power Clean (3 sets x 5 reps)
Metcon Green
Green Annie (Time)
75-60-45-30-15 Single-Unders
50-40-30-20-10 Situps