EGO CrossFit – WOD

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Weightlifting

A1: Front Rack Lunge (4 sets x 8-10 reps/leg @20X1, rest 60 sec)

Alternating reverse lunge.

A2: Strict pullups (4 sets x 8-10 reps, rest 60 sec)

Strict with or without weight.

Metcon

171009 (Weight)

Every minute, on the minute, for 10 min:
10 Thrusters
5 Burpees

Team WOD

140125 (Time)

TeamWOD 2&2:
Together for time:
3 RFT:
100 Squats
50 KB SDHP 32/24kg
40 Pull-ups
30 Burpee box jump over 60/45cm
20 Wall climbs