EGO CrossFit – WOD

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Weightlifting

Pause Back squats (5 sets x 2 reps)

3-4 sec pause in botten, explosivt upp!

Gymnastics

Strict pull-ups (3 sets x max reps)

or

Weighted pull-ups (3 sets x max reps)

Metcon

140312 (AMRAP – Rounds and Reps)

AMRAP 10 min:
10 Wall balls 9/6kg
30 Double unders