EGO CrossFit – WOD

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Weightlifting

A. Every 90 sec x 6 sets (build weight each set):

1 Power Clean

1 Hang Power Clean

1 Pause Power Jerk (2 sec pause in dip and catch)

1 Power Jerk

B: 211216 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

15 Kettlebell Swings

12 Power cleans

9 Box jumps