EGO CrossFit – WOD

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Weightlifting

A: Hang Snatch (Every 30 sec x 2 min: 2 reps )

@65-70% of 1-RM Snatch

B: 1 Hang Squat Snatch + 1 Squat Snatch (Every 60 sec, for 6 min (6 sets): 1 complex)

@75-85% of 1-RM Snatch

Metcon

B: 200313 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

4 Strict Pull-Ups

8 Single-Arm Dumbbell Hang Clean & Jerks

8 Single-Arm Dumbbell Hang Clean & Jerks

16 Mountain-climbers