EGO CrossFit – WOD

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Weightlifting

A: Snatch Balance (3 sets x 3 reps)

B: Snatch Pull (3 sets x 2 reps)

C: Hang Power Snatch (3 sets x 3 reps)

Metcon

D: 181001 (AMRAP – Reps)

AMRAP x 7 min:

7 Hang Power snatch

7 Burpees over barbell

WOD Team

181001 Team (AMRAP – Rounds)

AMRAP x 20 min:

In teams of 3

P1.

1 round of:

5 Pushups

10 Kettlebell swings

15 Air squats

P2. Deadhang in bar

P3. Plank

* Score = Rounds