EGO CrossFit – WOD

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Weightlifting

A: Back Squat (Build to a 1RM for the day.)

Build over the course of 8-10 sets.

Use a rep scheme of 5-4-3-2-1

then 3-4 singles ABOVE 90%

B: Weighted Pull-ups (Build to a 1RM for the day.)

Or 5 x max reps strict Pull-ups

Metcon

C: 201102 (AMRAP – Rounds and Reps)

AMRAP x 14 min:

14 Wall ball shots

14 Kettlebell swings