EGO CrossFit – WOD

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Weightlifting

A: Back Squat (8-8-8-8 reps @00X1 )

@55-60%, speed focus: get up fast!

Metcon

B: 181005 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

9 Wall ball shots

12 Box jump overs

21 Double-unders

WOD Team

141206 (Time)

2&2 for time:

40 Burpees

100 Wall ball shots 9/6 kg

40 Burpees

100 Walking lunges

40 Burpees

100 KBS 24/16 kg

40 Burpees

100 Pushups

40 Burpees