EGO CrossFit – WOD

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Weightlifting

A: Back Squat (6-6-6-6 reps @00X1 )

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

Metcon

B: 191014 (Time)

6 rounds for time:

6 Strict Pull-Ups

12 Kettlebell Front rack forward lunges (one kettlebell)

6 Box jump overs

WOD Team

170715 (AMRAP – Rounds and Reps)

In teams of 2, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

50 Double-Unders

40 Wall Ball Shots

30 Kettlebell Swings

20 Burpees

10 Pull-Ups

Partner A starts with 50 double-unders, Partner B then performs 40 wall ball shots, Partner A then performs 30 kettlebell swings, Partner B does 20 burpees, Partner A does 10 pull-ups, then Partner B does 50 double-unders and so on.