EGO CrossFit – WOD

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Weightlifting

A: Overhead Squat (Take 10 min to establish 1RM)

B: Weighted Pull-ups (Take 10 min to establish 1RM)

Metcon

141210 (AMRAP – Reps)

AMRAP 10 min:
15 KBS 24/16kg
15 Wall Ball Shots 9/6kg

EGO CrossFit – WOD Green

Weightlifting Green

Clean (5 x 5)

Metcon Green

141210 (AMRAP – Reps)

AMRAP 10 min:
10 KBS 24/16kg
10 Wall Ball Shots 9/6kg