EGO CrossFit – WOD

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Weightlifting

A1: Kettlebell Front Rack RNT Split Squat (4 sets x 4-6 reps/leg @20X1)

A2: Pull-ups (4 sets x 4-6 reps @21X2)

Strict CTB Pullups/Pullups/Ring rows

Metcon

B: 181126 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

15 Kettlebell Swings

12 Alternating Forward Lunges with Goblet Hold

9 Burpees over kettlebell

WOD Team

140208 (AMRAP – Reps)

TeamWOD 2&2:

OTM x 30 min:

3 Thruster 45/30kg

6 Box jumps 60/45cm

Max reps burpees

Odd minutes: Person 1 goes

Even minutes: Person 2 goes

Your result is total reps of burpees!