EGO CrossFit – WOD

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Weightlifting

(Halva gänget startar med squats och andra halvan med pull-ups)

A: Box squats (EMOM x 10 sets: 2 reps @70% of your 1RM Back Squat)

B: Band-assisted Pull-ups (4 sets x +15 reps, rest as needed)

Metcon

C: 200519 (Time)

For time:

40 Wall Ball Shots

20 Burpee Box Jump-Overs

30 Wall Ball Shots

15 Burpee Box Jump-Overs

20 Wall Ball Shots

10 Burpee Box Jump-Overs