EGO CrossFit – WOD

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Weightlifting

A: Back Squat (3-3-3-3-3 reps @00X1 )

Metcon

B: 191028 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

12 Dumbbell/Kettlebell Front rack Walking lunges

9 Strict Pull-ups

6 Devils press

WOD Team

181029 Team (Time)

2&2 for time:

50-40-30-20-10 reps of:

Wall Ball shots

Burpee box jump overs