EGO CrossFit – WOD
Weightlifting
Front Squat (4 sets x 6-8 reps @30X1, rest 60-90 sec)
Metcon
161129 (Time)
21-15-9 reps for time of:
Thrusters (heavy)
Pull-Ups
Burpees
Metcon Green
161129 Green (Time)
15-9-6 reps for time of:
Thrusters
Pull-Ups
Burpees