EGO CrossFit – WOD

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Metcon

A: 141107-1 (AMRAP – Reps)

2&2, 1 athlete works at a time:
AMRAP 10 min:
Row for calories
(Alternate every 20 calories!)

B: 141107-2 (AMRAP – Rounds and Reps)

2&2, 1 athlete works at a time, and completes a whole round:
AMRAP 10 min:
5 Pushups
10 KBS 24/16kg
15 Air Squats

Weightlifting

Weighted Pull-ups (5 x 2-4 reps)