EGO CrossFit – WOD

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Weightlifting

A1: Overhead Squat (3 sets x 8-10 reps @30X1, rest 2 min)

A2: Pull-ups (3 sets x 3-5 reps @21X0, rest 2 min)

Metcon

161128 (Time)

4 rounds for time of:
60 Double-unders
50 Air Squats
20 Toes to Bar

Team WOD

151121 (AMRAP – Rounds and Reps)

2&2, AMRAP x 30 min
50 Wall Ball Shots
50 Power Cleans
50 Burpees
50 KBS