EGO CrossFit – WOD

Weightlifting

Good Mornings (4 sets x 6-8 reps @3111, rest 90 sec)

Metcon

171204 (Weight)

Every 2 minutes, for 12 minutes, complete:
15 Russian Kettlebell swings (heavy)
15 Box jumps

Team WOD

171204 (AMRAP – Rounds and Reps)

5 sets of (partners alternating full rounds:
AMRAP x 5 min:
3 Pull-Ups
6 Burpees
9 Kettlebell swings
Rest 2 minutes between sets.