EGO CrossFit – WOD

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Weightlifting

Deadlift (6 sets x 6-8 reps, rest 45 sec)

Metcon

161003 (Time)

5 rounds for time:
10 Pull-Ups
20 Kettlebell Swings
200 m Run

Team WOD

160208 Team (Time)

2&2, with only one partner working at a time.

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Kettlebell swings
Pull-Ups

Rest exactly 2 min, and then . . .

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Thrusters
Box Jumps