EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A1: Weighted Pull-ups (4 sets x 2-3 reps @21X0, rest 15-20 sec)

A2: Strict pullups (4 sets x max reps @20X0, rest 15-20 sec)

A3: L-Sit (4 sets x 30-45 sec (accumulated), rest 2 min)

Metcon

170711 (Time)

4 rounds for time:
21 Sit-Ups
18 Wall ball shots
15 Kettlebell swings
12 Burpees