EGO CrossFit – WOD

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Weightlifting

A1: Push Press (4 sets x 3-5 reps, rest 90 sec)

A2: Weighted Pull-ups (4 sets x 3-5 reps @2110, rest 90 sec)

Supinated grip

Metcon

161228 (Time)

For time:
10 Wall Ball Shots
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips