EGO CrossFit – WOD
Weightlifting
A: Front Squat (3 sets x 5 reps, rest 45 sec)
B: Clean High Pull (3 sets x 3 reps, rest 45 sec)
C: Squat Clean (3 sets x 3 reps, rest 45 sec)
Metcon
D: 180924 (Time)
3 rounds for time of:
10 Squat Clean thrusters
200 m Run
WOD Team
141206 (Time)
2&2 for time:
40 Burpees
100 Wall ball shots 9/6 kg
40 Burpees
100 Walking lunges
40 Burpees
100 KBS 24/16 kg
40 Burpees
100 Pushups
40 Burpees