EGO CrossFit – WOD

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Weightlifting

Back Squat (Take 10-15 min to build 3-RM )

Metcon

161205 (Time)

For time:
Row 200 m
immediately followed by…
3 rounds of:
10 Pushups
15 Box Jump-Overs
immediately followed by…
20 Shuttle runs

Team WOD

151212 (Time)

2&2, alternating each movement, complete 20 RFT:
10 Thrusters
10 Burpees
30 DU:s

(Partner A performs 10 thrusters; Partner B performs 10 burpees; Partner A performs DU:s; Partner B performs 10 thrusters…)