EGO CrossFit – WOD
Weightlifting
Back Squat (8 sets x 2-3 reps @30X1, rest 2 min)
These sets should all be heavy. Use rest time to stretch and mobilize your upper body.
Metcon
170823 (AMRAP – Rounds and Reps)
AMRAP x 6 minutes of:
3 Thrusters
6 Pull-Ups
12 Kettlebell Swings (heavy)