EGO CrossFit – WOD

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Gymnastics

A1: Weighted Pull-ups (4 sets x 2-4 reps @21X0, rest 60 sec)

A2: L-Sit (4 sets x 30-60 sec hold, rest 60 sec)

Metcon

151015 (AMRAP – Rounds and Reps)

AMRAP x 5 min:
10 Pullups
10 Wall Ball Shots

Then rest exactly 5 min, before completing . . .

AMRAP x 5 min:
10 TTB
10 Jumping Lunges