EGO CrossFit – WOD
Weightlifting
A: Snatch Balance (3 sets x 3 reps)
B: Snatch Pull (3 sets x 2 reps)
C: Power Snatch (3 sets x 2 reps)
Metcon
D: 181008 (Time)
For time, max 12 min:
20 alt. Dumbbell snatch
50 Double-unders
16 alt. Dumbbell snatch
40 Double-unders
12 alt. Dumbbell snatch
30 Double-unders
8 alt. Dumbbell snatch
20 Double-unders
4 alt. Dumbbell snatch
10 Double-unders
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