EGO CrossFit – WOD

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Weightlifting

1 Snatch Balance + 3 OHS (Every 2 min, for 10 min:)

Metcon

Wittman (Time)

7 RFT:
15 KBS 24/16 kg
15 Power Clean 45/30 kg
15 Box jumps 60/40 cm

EGO CrossFit – WOD Green

Weightlifting Green

A1: Power Clean (4 sets x 6-8 reps, rest 60 sec)

A2: Dead hang/Active hang from bar (4 sets x 15-30 sec, rest 60 sec)

Metcon Green

Wittman Green (Time)

7 RFT:
7 KBS 24/16 kg
7 Power cleans 35/25 kg
7 Box jumps 60/40 cm