EGO CrossFit – WOD
Weightlifting
A1: Back Squat (5 reps x 3 sets, rest 30 sec)
A2: Weighted pull-ups (no kip, 3 reps x 3 sets, rest 2 min)
Metcon (AMRAP – Rounds and Reps)
I par:
AMRAP 16 min:
8 wall balls 9/6 kg
8 pull-ups
8 push-ups with release