EGO CrossFit – WOD

Weightlifting

4 set: Deadlift (5 sets x 4-5 reps, rest 90 sec)

Metcon

171211 (Time)

3 sets for times of:
10 Shuttle runs
10 Goblet squats
10 Burpees Over the Kettlebell

Rest 2 min

Team WOD

171211 Team (Time)

2&2 for time:
200 Walking lunges (alternating 20 steps)
immediately followed by…
20 rounds (partners alternating full rounds) of…
5 Pullups
10 Pushups
15 Air Squats
immediately followed by…
200 Sit-Ups
50 Burpee over partner in plank