EGO CrossFit – WOD

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Weightlifting

Walking lunges with barbell OH (3 sets x 6-8 reps/leg, rest 90-120 sec )

Metcon

141016 (AMRAP – Rounds and Reps)

2&2 AMRAP 25 min:
50 Wall Balls 9/6 kg
40 KBS 24/16 kg
30 TTB
400 m Run (200 m each)
One athlete works at a time, except for the running!