EGO CrossFit – WOD

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Weightlifting

A1: Back Squat (4 sets x 3-5 reps @30X1, rest 45 sec)

A2: Strict pullups (4 sets x max reps, rest 60 sec)

Strict supinated grip.

Metcon

161010 (Time)

5 rounds for time:
12 Push Press
12 Kettlebell Swings (heavy)

Team WOD

140726 (AMRAP – Rounds)

2&2 AMRAP x 30 min:
Person A runs 400 m
Person B does 1 round of:
5 GTOH
10 Pushups
15 Situps