EGO CrossFit – WOD

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Weightlifting

1 Halting Clean Deadlift + 1 Hang Clean + 1 Jerk (Every 2 min, for 20 min )

Metcon

151111 (Time)

2&2, partners alternate rounds to complete 5 each of:
5 HSPU
5 Hang Power Cleans
10 Box jumps

EGO CrossFit – WOD Green

Weightlifting Green

A1: 1 Power Clean + 1 Hang Power Clean + 1 Push/Split Jerk (5 sets x 1 complex)

A2: Handstand (5 sets x 2 min practice)

Metcon Green

151111 Green (Time)

2&2, partners alternate rounds to complete 5 each of:
5 Pushups
5 Hang Power Cleans
10 Box jumps