EGO CrossFit – WOD

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Weightlifting

A: Shoulder Press (3 sets x 6 reps, rest 90-120 sec)

3 sets x 6 reps for warm-up.

Metcon

B: 180111 (AMRAP – Reps)

4 sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Box Jumps
Rest 30 seconds
30 seconds of Strict Toes to Bar
Rest 30 seconds