EGO CrossFit – WOD

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Weightlifting

A: Squat Clean and Jerk (5 set x 2+1 reps)

B: Clean Pull (3 set x 3 reps)

C: Back Squat (3 set x 5 reps)

Metcon

D: 180403 (AMRAP – Rounds and Reps)

AMRAP x 10 min:
4 Dumbbell snatches right
8 Burpees
4 Dumbbell snatches left
8 Sit-Ups

Core

E. 3-4 rounds not for time:
10 Sit-ups
10 V-ups
10 Hollow Rocks
10-20 sec Hollow Hold
1 min rest