EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A1: Barbell Row (5 sets x 6-8 reps @21X0, rest 45 sec)

A2: Wallclimbs (5 sets x 2-4 reps, rest 90 sec)

Metcon

161229 (AMRAP – Reps)

Against a 2-minute running clock, complete as many reps as possible of:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of 5 sets.