EGO CrossFit – WOD
Weightlifting
Back Squat
Take 10-15 minutes to establish today’s 1-RM Pause Back Squat @32X0
(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)
Metcon
170314 (Time)
2 Rounds For time:
50 Double-Unders
25 Thrusters
15 Pull-Ups
Metcon Green
170314 (Time)
3 Rounds For time:
25 Double-Unders/35 Single-Unders
12 Thrusters
10 Pull-Ups