EGO CrossFit – WOD

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Weightlifting

A: Back Squat (2-2-2-2-2 reps @00X1)

Metcon

B: 191104 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

30+30 m Single Kettlebell Front rack Carry

12 Forward Lunges w. KB goblet hold

20 Russian twists w. Medicine ball

WOD Team

140315 (Time)

TeamWOD 2&2:

1 RFT:

60 Kettlebell swings

150 Double-Unders

2 RFT:

20 Wall ball shots

30 V-ups

3 RFT:

20 Push-Ups

20 Shuttle runs