EGO CrossFit – WOD

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Weightlifting

A: 1 Snatch Balance + 3 OHS (5 sets x 1 complex)

B: Hang Power Snatch (5 sets of 3 reps)

Metcon

C: 190903 (AMRAP – Reps)

1. For 4 min:

500 m Row

Max reps Air Squats

Rest 2 min

2. For 4 min:

30/20 Cal Assault bike

Max reps Sit-ups

Rest 2 min

3. For 4 min:

400 m Run

Max reps Squat Thrusts