EGO CrossFit – WOD

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Weightlifting

Snatch

Every 2 minutes, for 12 minutes (6 sets) of:
Snatch x 1.1.1
(rest 7-10 seconds between singles)

Metcon

170123 (AMRAP – Rounds and Reps)

AMRAP x 12 min:
20 Power Snatches
20 Push Presses
20 Box Jumps

Team WOD

170123 Team (Time)

In teams of 2, with only one person working at a time, complete:
100 Burpees
200 Kettlebell Swings
300 Air Squats
50 Shuttle Runs*
300 Air Squats
200 Kettlebell Swings
100 Burpees

Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate is finished.