EGO CrossFit – WOD

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Metcon

CFG Open 12.3 (AMRAP – Rounds and Reps)

AMRAP 18 min:
15 Box jumps 60/40 cm
12 STOH 52,5/35 kg
9 TTB

Weightlifting

A: Clean (Build up 1RM Clean)

B: Metcon (4 Rounds for reps)

4 sets for max reps of:
30 sec: Power Cleans @ 60% of 1RM Clean, Rest 90 sec

EGO CrossFit – WOD Green

Weightlifting Green

Clean (4-5 reps EMOM x 8)

Metcon Green

150225 Green (AMRAP – Rounds and Reps)

2&2 AMRAP 18 min:
20 Box jumps 60/40 cm
16 STOH 40/20 kg
12 V-ups