EGO CrossFit – WOD

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A1: Shoulder Press (@2111; 3 sets x 4-6 reps Rest 45 sec )

A2: Mixed Grip Strict Pull Up (@20X0; 3 sets x 3.3 reps)

(6 total reps switch grip halfway through) Rest 45 sec

B: 211208 (Time)

Every 90 sec x 4 Sets:

4 DB Burpees

6 DB Power Cleans

6 Shuttle runs

Rest 90 sec

Every 90 sec x 4 Sets:

4 alt. Single Arm Devils Press

6 alt. DB Power Snatch

6 Shuttle runs

*Shuttle Run = 10 m.