EGO CrossFit – WOD

Weightlifting

A.

EMOM x 6 min:

3 Snatch Balance 55% of 1 RM Snatch

– Focus on Speed under the bar

B.

E90 sec x 15 min:

1 Paused Squat Snatch

* 2 sec Pause below knee and in catch

Metcon

AMRAP x 12 min:

12 Power Snatches

12 Push Presses

12 Box Step Overs