EGO CrossFit – WOD

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Weightlifting

A: Back Squat (4 sets x 6 reps @00X1)

(Start with weights around 55-60% of your 1RM. Get up fast! The speed means everything)

Gymnastics

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

(Do chest to bar Pull-up if you can)

Metcon

C: 201005 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

15 Wall ball shots

200 m Run