EGO CrossFit – WOD
Weightlifting
Power Clean (Take 15-20 min to build to a heavy single)
Metcon
160210 (Time)
5 RFT:
3 Hang Power Cleans
2 Alternating Reverse Barbell Front racked Lunges
1 Shoulder to Overhead
(Choose the heaviest load you can successfully complete without dropping the barbell)
EGO CrossFit – WOD Green
Weightlifting Green
Deadlift (5 sets x 5 reps, rest 60 sec )
Metcon Green
160210 Green (Time)
2&2, alternating full rounds, complete 12 RFT (6 rounds each):
10 Wall ball shots
6 Shuttle runs