EGO CrossFit – WOD

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Weightlifting

Clean (10 sets x 1.1 reps)

Every 2 min, for 20 min (10 sets) of:
Clean x 1.1
(rest 10 sec between singles)

Metcon

160420 (AMRAP – Rounds and Reps)

AMRAP x 10 min:
5 Ground to Overhead
10 Burpees Over the Barbell
5 CTB Pullups/10 Pullups

EGO CrossFit – WOD Green

Weightlifting Green

A1: Power Clean and Jerk (4 sets x 5 reps, rest 60 sec)

A2: Kneeling Halos (4 sets x 3-5 reps to each direction, rest 60 sec)

Metcon Green

160420 Green (AMRAP – Rounds and Reps)

AMRAP x 10 min:
5 Ground to Overhead
10 Burpees Over the Barbell
10 KBS