EGO CrossFit – WOD
Weightlifting
A: Shoulder Press (4 sets x 6-8 reps @21X1, rest 90 sec)
B: Strict pullups (4 sets x 40 sec AMRAP, rest 90 sec )
(perform as many reps as possible, but no more than 3 reps at a time)
Metcon
C: 200924 (Time)
10-9-8-7-6-5-4-3-2-1 reps for time of:
DB/KB Squat Cleans
200 m Run after each set