EGO CrossFit – WOD
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