EGO CrossFit – WOD

Weightlifting

Back Squat (4 sets x 4-6 reps, rest 90 sec)

Metcon

171128 (AMRAP – Rounds and Reps)

In teams of 2, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
5 Burpee Box Jump-Overs
10 Alternating Single-Arm Kettlebell Snatches

Metcon Green

171128 (AMRAP – Rounds and Reps)

In teams of 2, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
5 Burpee Box Jump-Overs
10 Alternating Single-Arm Kettlebell Snatches