EGO CrossFit – WOD
Weightlifting
A: Squat Clean (3 set x 8-10 reps @50-60%, rest 60 sec)
B: Snatch Balance (3 set x 3 reps, rest 60 sec)
Metcon
C: Metcon (No Measure)
EMOM x 16 min:
Station 1: 10-15 Calories of Assault Bike
Station 2: 6-12 Strict Toes to Bar
Station 3: 8-12 Arnold presses
Station 4: 30-45 sec Hollow hold