EGO CrossFit – WOD

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Weightlifting

A: Back Squat (5 sets x 3 reps @00X1)

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

Gymnastics

B: Strict pullups (4 sets x 40 sec AMRAP)

Metcon

C: 201019 (Time)

AMRAP x 12 min:

20 Alt. Goblet hold Reverse lunges

15 Wall ball shots

200 m Run