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

Metcon

D: 180924 (Time)

3 rounds for time of:
10 Squat Clean thrusters
200 m Run

WOD Team

141206 (Time)

2&2 for time:
40 Burpees
100 Wall ball shots 9/6 kg
40 Burpees
100 Walking lunges
40 Burpees
100 KBS 24/16 kg
40 Burpees
100 Pushups
40 Burpees