EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

Weighted Pull-ups (6 sets x 3-2-1-1-1-1)

*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 min between sets, building to today’s 1-RM

Metcon

161109 (Time)

6 rounds for time of:
15 Kettlebell Swings
15 Goblet squats
50 Double-Unders