EGO CrossFit – WOD

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Weightlifting

A1: Push Jerk (5 x 6-8 reps, rest 45 sec)

A2: Weighted Chin Up Hold (5 x 15-30 sec, rest 45 sec)

Load so that 20-30 seconds is a challenge!

Metcon

141104 (2 Rounds for reps)

AMRAP 4 min:
10 Push Press 50/30 kg
10 Pull-ups

(Rest 4 min)

AMRAP 4 min:
10 KBS 24/16kg
10 Hand-Release Pushups