EGO CrossFit – WOD
Weightlifting
Clean Lift-Off + Clean (Every minute, for 10 minutes)
A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean
Metcon
170503 (Time)
For time:
10 Power Cleans (heavy)
20 Pull-Ups
30 Wall Ball Shots
400 Meter Run
30 Wall Ball Shots
20 Pull-Ups
10 Power Cleans