EGO CrossFit – WOD

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Weightlifting

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

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

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

Metcon

D: 180917 (Time)

2&2, partners alternate rounds to complete 5 each of:
5 Hang Squat Cleans
5 Box jumps

WOD Team

151010 (Time)

In teams of 3, complete 5 rounds each for time of:
Run 400 m
25 Goblet Squats
5 Wall Climbs

Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run. Use as much weight as possible on the squats, but aim to finish in 90-120 seconds.