EGO CrossFit – WOD
Weightlifting
A: Clean Pull (3 sets x 3 reps)
B: Clean and Jerk (5 sets x 3 reps )
Squat Clean/ Power Clean to Front Squat or Power Clean.
C: Front Squat (3 sets x 5 reps)
Metcon
D: 181106 (Weight)
In teams of 2, alternating full rounds, complete 6 rounds each of:
6 Power Cleans
9 Shoulder to Overhead
12 front rack alternating Reverse Lunges