EGO CrossFit – WOD

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Weightlifting

A: Shoulder Press (4 sets x 4-6 reps @31X1, rest 90 sec)

B: Strict pullups (4 sets x 30 sec AMRAP, rest 90 sec)

(use assistance if you need)

Metcon

C: 200917 (Time)

For Time:

30 Double-Unders

15 Front Squats

15 Thrusters

30 Double-Unders

12 Front Squats

12 Thrusters

30 Double-Unders

9 Front Squats

9 Thrusters