EGO CrossFit – WOD
Weightlifting
A: 1 Snatch Balance + 3 OHS (EMOM x 5 min: 1 complex)
B: 3-Position Snatch (On the 90 sec x 5: 1 complex)
(hang squat snatch at thigh/hip, hang squat snatch at knee, squat snatch)
Metcon
C: 190607 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
Left arm:
4 KB one arm Swing (light – medium weight)
4 KB one arm Cleans
4 KB one arm Front squats
Right arm:
4 KB one arm Swing
4 KB one arm Cleans
4 KB one arm Front squats
10/10 m one arm Kettlebell overhead walk (right/left 10m each)