EGO CrossFit – WOD

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Gymnastics

Muscle-ups (6 sets x 3-5 reps, rest 90 sec)

Or:

Muscle-ups (4-5 sets x 4-6 reps, rest 90 sec)

Progressions!

Metcon

140904 (Time)

5 RFT:
7 Deadlifts 100/80 kg
30 Air squats
7 HSPU