EGO CrossFit – WOD

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Weightlifting

A: Deadlift (Minimum 5 sets)

Work up to a max set of 3-5 reps (in at least 5 total sets)

Metcon

B: 191122 (AMRAP – Rounds and Reps)

2&2, AMRAP x 7 min:

5 Box jump overs

5+5 One arm Kettlebell Row

15 Russian Kettlebell swings

Rest 2 min

2&2, AMRAP x 7 min:

5 Strict Pull-ups

10 Sit-Ups

15 Air Squats
2&2, gör varannan övning.