EGO CrossFit – WOD
Weightlifting
Pause Back squats (5 sets x 2 reps)
3-4 sec pause in botten, explosivt upp!
Gymnastics
Strict pull-ups (3 sets x max reps)
or
Weighted pull-ups (3 sets x max reps)
Metcon
140312 (AMRAP – Rounds and Reps)
AMRAP 10 min:
10 Wall balls 9/6kg
30 Double unders