EGO CrossFit – WOD

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Weightlifting

A: Push Jerk (5 sets x 3 reps, rest 45 sec)

B: Pull-ups (3-4 sets x 6-10 reps, rest 45 sec)

Weighted pullups, strict pullups or ring rows.

Metcon

C: 180918 (Time)

3 Rounds of:
200 m Run
10 Pullups
20 Pushups
20 Ab-mat sit-ups
20 Air Squats

Time Cap: 12 min