EGO CrossFit – WOD

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Weightlifting

A: Front Squat (3 sets x 5 reps, rest 45 sec)

B: Clean Pull (3 sets x 3 reps, rest 45 sec)

C: Hang Power Clean (3 sets x 3 reps, rest 45 sec)

Metcon

D: 180903 (AMRAP – Rounds and Reps)

AMRAP x 7 min:
7 Power cleans
7 Burpees over barbell

WOD Team

180120 (Time)

2&2, alternate tasks to complete 10 rounds each for time of:
4 Goblet Squats (heavy)
6 Burpees Over the Kettlebell
12 Kettlebell Swings (heavy)