EGO CrossFit – WOD
A: Hang Clean (3 Reps Every 90 sec x 6 sets )
B: Segmented Clean Deadlift (3 sets x 5 reps, rest 2 min)
(3 pauses: mid-shin, knee, mid-thigh)
C: 211028 (Time)
4 Rounds For Time:
400/320 m Row/Ski Erg or 24/18 cal Assault Bike
80 Double-Unders
12 DB Hang Squat Cleans