EGO CrossFit – WOD

Weightlifting

Back Squat (3 sets x 6-8 reps @30X1, rest 90 sec)

Metcon

171120 (Time)

3 Rounds for time:
75 Double Unders/112 Single Unders
50 Air Squats
15 Power Cleans

Team WOD

161126 (AMRAP – Rounds and Reps)

In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 2 rounds x 15 min of:
9 Burpee Box Jump-Overs
9 Kettlebell Goblet Squats

Rest 5 min between rounds