EGO CrossFit – WOD

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Metcon

160927 (3 Rounds for reps)

AMRAP x 8 min:
8 Wall Ball Shots
8 Strict Supinated-Grip Pull-Ups
Rest 4 min, and then…

AMRAP x 6 min:
15 Push-Ups
15 Box Jump-Overs
Rest 4 min, and then…

AMRAP x 4 min:
100 m sprints

Weightlifting Green

A1: Power Clean (4 sets x 3-5 reps, rest 45 sec)

A2: Double-Unders (4 sets x 60 sec practice, rest 90 sec)

Metcon Green

160927 Green (Time)

5 Rounds for time:
5 Power Cleans
10 Burpee Box jumps