EGO CrossFit – WOD
Weightlifting
A: 1 Snatch Balance + 3 OHS (EMOM x 5 min: 1 complex)
B: 3-Position Snatch (hang squat snatch at thigh/hip, hang squat snatch at knee, squat snatch) (On the 90 sec x 5: 1 complex)
Metcon
C: 190626 (AMRAP – Rounds and Reps)
AMRAP x 6 min:
1-2-3-4-5-6-7-8…..
Single Arm KB Squat Clean Left
Single Arm KB Squat Clean Right Strict Pull-Up
Rest 3 min
AMRAP x 6 min:
5-10-15-20…
Box Jump Step Down
Wall Ball Shots