EGO CrossFit – WOD
Warm-up
1. Mobility
2. Barbell WU:
2 rounds of:
3 hang clean high pulls
3 hang muscle cleans
3 strict presses
2 rounds of:
3 front squats
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 hang squat cleans
Weightlifting
A: Clean High Pull (4 sets x 3 reps)
3 reps on the 30 sec x 4 sets
B: Hang Squat Clean (4 sets x 3 reps)
3 reps on the 45 sec x 4 sets
Metcon
C: 191004 (Time)
15-12-9 reps of:
Hang squat cleans
20 Air squats & 30 Mountain-climbers after each round