EGO CrossFit – WOD

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Weightlifting

A: Back Squat (4 sets x 8 reps @00X1)

(Start with weights around 55-60% of your 1RM. Get up fast! The speed means everything)

Gymnastics

B: Pull-ups (5 sets x max reps)

Strict.

Metcon

C: 200325 (Time)

30-20-10 reps for time:

One arm DB Thrusters (15-10-5 per arm)

DB Box Step Overs

One arm Devils press (15-10-5 per arm)

Sit-Ups