EGO CrossFit – WOD

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A: Back Squat (Build to a heavy single in 15 min.)

Build to a heavy single in 15 min, 5-5-3-2-1-1-1 reps.

Or build to a heavy 3 rep. 10-8-5-5-3-3-3

B: Strict pullups (Build to a heavy weighted single in 15 min.)

Or do 6 sets of max reps. Pull-ups or Ring rows.

C: 210623 (AMRAP – Rounds and Reps)

AMRAP x 16 min:

8 Cal Row/Ski Erg or 6 Cal Assault Bike

8 Push-Ups

16 Air Squats

32 Double-Unders or 32 sec DU practice