EGO CrossFit – WOD
Weightlifting
A1: Walking lunges with dumbbells (3 sets x 20 steps, rest 60 sec)
Or kettlebells
A2: Pull-ups (3 sets x max reps strict, supinated grip, rest 60 )
Metcon
171222 (AMRAP – Reps)
6 sets for max reps of:
30 Seconds of Kettlebell Thrusters (use one kettlebell)
Rest 30 seconds
30 Seconds of Box Jump-Overs
Rest 30 seconds