EGO CrossFit – WOD

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Weightlifting

A: Barbell Row (4 sets x 6-8 reps @31X1, rest 45 sec)

Metcon

B: 180514 (Time)

During 5 min for quality:
20 Double-Unders
10 Kettlebell Swings

Rest 60 seconds, and then…

During 5 min for quality:
5 Renegade Rows
10 Box Jumps (or Step-Ups)

Rest 60 seconds, and then…

During 5 min for quality:
5 Strict Toes to Bar
10 Air Squats

WOD Team

Murph 2&2 (Time)

1 600 m run
100 pull-ups
200 pushups
300 squats
1 600 m run