EGO CrossFit – WOD

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Weightlifting

A: Back Squat (5-5-4-4-3 reps @32X1)

B1: Walking lunges with dumbbells (3 sets of 6-12 reps)

Or kettlebells

A2: Strict pullups (3 sets x max reps @31X2 )

Metcon

C: 190902 (Time)

For time:

10-8-6-4-2 reps of:

One-arm Kettlebell Thrusters per arm

One-arm Kettlebell Row per arm

Goblet Squats

WOD Team

141206 (Time)

2&2 for time:

40 Burpees

100 Wall ball shots 9/6 kg

40 Burpees

100 Walking lunges

40 Burpees

100 KBS 24/16 kg

40 Burpees

100 Pushups

40 Burpees