EGO CrossFit – WOD

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Strength

A1: Split squats (3 sets x 5-6 reps/leg @20X1)

A2: Strict pullups (3 sets x 3-5 reps @31X2)

Or Ring rows.

Metcon

B: 191202 (Time)

For time:

30-20-10

Squat thrusts

14-12-10

Toes to bar

12-10-8

Double KB front rack alt. forward Lunges

10-8-6

Double KB Front Squat

WOD Team

Choice of the Coach