EGO CrossFit – WOD
Weightlifting
(Halva gänget startar med squats och andra halvan med pull-ups. Rengör utrustningen och byt)
A: Box squats (EMOM x 12 sets: 2 reps @65% of your 1RM Back Squat)
B: Band-assisted Pull-ups (4 sets x +15 reps, rest as needed)
Metcon
C: 200512 (Time)
For time:
3 Rounds:
400 m Run
10 Alternating Gorilla Rows with 2 Kettlebells
Directly Into…
3 Rounds:
10 One arm DB Thrusters (5+5)
20 Smurf Jumping Jacks