EGO CrossFit – WOD

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Weightlifting

A: 1 Snatch Balance + 3 OH Squats (5 sets)

B: Power Snatch (5 sets x 3 reps)

or

B: Snatch (5 sets x 3 reps)

Metcon

A: AMRAP Thrusters (AMRAP – Reps)

AMRAP 30 sec:
Thrusters 45/30kg

B: AMRAP Burpees (AMRAP – Reps)

AMRAP 30 sec:
Burpees

C: 140319 (10 Rounds for reps)

EMOM x 10 min:
Odd minutes: Thrusters 45/30kg @30sec max reps
Even minutes: Burpees @30sec max reps