EGO CrossFit – WOD
Strength
A1: Turkish Get Up (4 sets x 10 alt reps)
A2: Toes-To-Bar (4 sets x 6-8 reps)
A3: Goblet Squat (4 sets x 10 reps)
With 3 sec pause in bottom.
A4: Plank (4 sets x 40-50 sec)
On elbows.
Metcon
B: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups