EGO CrossFit – WOD

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Weightlifting

(Halva gänget startar med squats och andra halvan med pull-ups. Rengör utrustningen och byt)

A: Box squats (EMOM x 12 sets: 2 reps @65% of your 1RM Back Squat)

B: Band-assisted Pull-ups (4 sets x +15 reps, rest as needed)

Metcon

C: 200512 (Time)

For time:

3 Rounds:

400 m Run

10 Alternating Gorilla Rows with 2 Kettlebells

Directly Into…

3 Rounds:

10 One arm DB Thrusters (5+5)

20 Smurf Jumping Jacks