EGO CrossFit – WOD

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Weightlifting

A: Front Squat (4 sets x 6 reps @22X1)

B: 1 Clean Pull + 1 Power Clean + 1 Front Squat (5 sets x 1 complex)

Metcon

C: 181113 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

3 Thrusters (43/30kg)

3 Toes to bar

3 Lateral burpees over bar

6 Thrusters

6 Toes to bar

6 Lateral burpees over bar

(Continue to add (3) reps until finish)