EGO CrossFit – WOD

Weightlifting

Snatch (5 sets x 1.1.1 reps, rest 60-90 sec)

Rest 10 sec between singles.

Metcon

171107 (AMRAP – Rounds and Reps)

AMRAP x 12 min:
5 Strict Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings (heavy)

Metcon Green

171107 (AMRAP – Rounds and Reps)

AMRAP x 12 min:
10 Push-Ups
10 Pull-Ups
15 Kettlebell Swings (heavy)