EGO CrossFit – WOD

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Weightlifting

A1: Back Squat (4 sets x 8-10 reps, rest 45 sec)

A2: Strict pullups (4 sets x 6-8 reps @2110, rest 45 sec)

Metcon

160309 (AMRAP – Rounds and Reps)

AMRAP x 15 min:
5 TTB
10 Hand Release Pushups
15 Wall ball shots

EGO CrossFit – WOD Green

Weightlifting Green

A1: Back Squat (4 sets x 8-10 reps, rest 45 sec)

A2: Dead hang/Active hang from bar (4 sets x 15-30, rest 60 sec)

Metcon Green

160309 Green (AMRAP – Rounds and Reps)

AMRAP x 15 min:
5 V-ups
10 Hand Release Pushups
15 Wall ball shots