EGO CrossFit – WOD

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Weightlifting

A: Squat Snatch (5 sets x 3 reps)

B: Snatch Pull (4 sets x 3 reps)

C: OH Squat (5 sets x 3 reps)

Metcon

150513 (Time)

For time:
5 Rounds of Cindy
20 Squat Snatches
5 Rounds of Cindy

(1 Round Cindy=5 Pullups, 10 Pushups, 15 Air Squats)

EGO CrossFit – WOD Green

Weightlifting Green

A: Power Clean (3 sets x 5 reps)

B: Pullups (Practice kipping)

Metcon Green

150513 Green (Time)

For time:
5 Rounds of Cindy
20 Power Cleans
5 Rounds of Cindy

(1 Round Cindy=5 Pullups, 10 Pushups, 15 Air Squats)