EGO CrossFit – WOD

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Weightlifting

A: Snatch Balance (4-5 sets x 2 reps)

B: Power Snatch (6-8 sets x 1 reps)

C: Overhead Squat (@20X1, 3-3-2-2-1 reps )

Metcon

D: CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

D: CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.