EGO CrossFit – WOD
Weightlifting
1 Hang Clean + 1 Power Clean + 1 Clean (6 sets x 1 rep)
Every 2 min for 12 min: Build to todays heavy
Metcon
161017 (AMRAP – Rounds)
Against a 3-min running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
…
Rest 3 min between sets, and complete a total of 3 sets.
Team WOD
Team-Victoria 2&2 (Time)
5 RFT:
20 thrusters 45/30kg
28 box jumps 60/45cm
24 sumo deadlift high pull 45/30kg
24 burpees
54 kettlebell swings 24/16kg