EGO CrossFit – WOD
Weightlifting
A1: Barbell Row (5 sets x 6-8 reps @21X0, rest 45 sec)
A2: Wallclimbs (5 sets x 2-4 reps, rest 90 sec)
Metcon
161229 (AMRAP – Reps)
Against a 2-minute running clock, complete as many reps as possible of:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps
Rest 2 minutes between sets, and complete a total of 5 sets.