EGO CrossFit – WOD

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Weightlifting

Deadlift (4 sets x 4-6 reps, rest 2 min)

Metcon

170213 (Time)

For time:
Row 250 Meters
Then:
2 rounds of:
100 Double-Unders
50 Air squats
25 Kettlebell swings

Team WOD

170213 Team (AMRAP – Reps)

Team 2&2
12 st 3 min intervaller (6/person)
AMRAP x 3 min:
10 Front squats (heavy)
10 Box jumps
Max reps Wall ball shots