EGO CrossFit – WOD
Weightlifting
A1: Shoulder Press (4 sets x 5 reps, rest 90 sec)
A2: Strict Toes-To-Bar (4 sets x 5-10 reps, rest 90 sec)
Metcon
171127 (Time)
5 Rounds of:
5 Thrusters
5 Strict Supinated Pull-ups
Team WOD
161119 (Time)
In teams of 2, complete following for time:
Buy-in:
100 Bar Facing Burpees
Then 5 rounds of:
40 Wall Ball Shots
40 Abmat Sit-Ups
40 Push Press
40 Kettlebell swings
Cash-out:
200 Double-unders/300 Single-unders