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EGO CrossFit – WOD

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The Loch Ness (AMRAP – Rounds and Reps)

Teams of 2 complete the following:
AMRAP 10 min:
5 Snatches 40 kg/30 kg
10 Wall Balls 9/6 kg

One athlete completes a full round, while the other rests.

WOD Of Death (AMRAP – Reps)

Station 1 KB Swings 24/16kg & KB Hold (KB in rackposition)
Station 2 Ground 2 Overhead 60/40kg & Bar Hold (hold in top-position of a deadlift)
Station 3 Pull-ups & Overhead Plate Hold 20/10kg (hold plate on straight arms)
Station 4 Wall Balls 9/6kg & Wall Sits (90 degrees against wall)
Station 5 Sit-ups & Plank

3 min per station. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold. Count total reps.

Rotation-rest 30 sec