EGO CrossFit – WOD

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Weightlifting

A1: Front Squat (4 x 6-8 reps @3011, rest 60 sec)

A2: Strict pull-ups (4 x 6-8 reps @2111, rest 60 sec)

A3: Double-Unders (4 x 60 sec practice)

Or Triple-Unders

Metcon

141111 (Time)

100 Thrusters 40/30 kg
Every time you lay down the barbell – 5 Burpee-penalty!

(Time cap 18 min)