EGO CrossFit – WOD
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
16 Air Squats
32 Double-Unders or 32 sec DU practice