EGO CrossFit – WOD

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Weightlifting

A1: Deadlift (4 sets x 10 reps, rest 60 sec)

A2: Strict pullups (4 sets x max reps, rest 2 min)

Metcon

161101 (AMRAP – Rounds and Reps)

AMRAP x 12 min:
10 Pull-Ups
20 Box Jumps
50 Double-Unders

Weightlifting Green

A1: Deadlift (4 sets x 6-8 reps @20X1, rest 60 sec)

A2: Pull-ups (4 sets x max reps, rest 2 min)

Metcon Green

161101 Green (AMRAP – Rounds and Reps)

AMRAP x 12 min:
5 Pull-Ups
15 Box Jumps
75 Single-Unders