EGO CrossFit – WOD
Weightlifting
A: Overhead Squat (Take 10 min to establish 1RM)
B: Weighted Pull-ups (Take 10 min to establish 1RM)
Metcon
141210 (AMRAP – Reps)
AMRAP 10 min:
15 KBS 24/16kg
15 Wall Ball Shots 9/6kg
EGO CrossFit – WOD Green
Weightlifting Green
Clean (5 x 5)
Metcon Green
141210 (AMRAP – Reps)
AMRAP 10 min:
10 KBS 24/16kg
10 Wall Ball Shots 9/6kg