EGO CrossFit – WOD

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Weightlifting

A: Back Squat

Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat

B1: Back Squat (3 sets x 3 reps @ 85-90% of your 1-RM, rest 60 sec)

B2: Single arm dumbbell row (3 sets x 10-12 reps, rest 60 sec)

Metcon

151126 (Time)

For time:
75 Wall ball shots
followed immediately by . . .
3 rounds of:
30 DU:s
20 KBS (heavy)
15 Pushups

Test

Mini Flight Simulator (Time)

5-10-15-20-25-20-15-10-5: DU:s