EGO CrossFit – WOD

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Weightlifting

1 Hang Snatch + 1 Squat Snatch + 1 OHS (6 sets x 1 rep)

Every 2 min, for 12 min (6 sets):
Hang Snatch + Snatch + Overhead Squat

Metcon

161108 (AMRAP – Rounds and Reps)

In teams of 2, partners alternate complete rounds to complete as many rounds and reps as possible in 15 min of:
9 Wall Ball Shots
6 Burpees

Weightlifting Green

A1: Hang Power Snatch (4 sets x 4-6 reps, rest 45 sec)

A2: Handstand (4 sets x 60 sec practice, rest 60 sec)

Metcon Green

161108 Green (AMRAP – Rounds and Reps)

In teams of 2, partners alternate complete rounds to complete as many rounds and reps as possible in 12 min of:
9 Wall Ball Shots
6 Burpees