EGO CrossFit – WOD
Weightlifting
A1: Deadlift (4 sets x 10 reps, rest 60 sec)
A2: Strict pullups (4 sets x max reps, rest 2 min)
Metcon
161101 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
10 Pull-Ups
20 Box Jumps
50 Double-Unders
Weightlifting Green
A1: Deadlift (4 sets x 6-8 reps @20X1, rest 60 sec)
A2: Pull-ups (4 sets x max reps, rest 2 min)
Metcon Green
161101 Green (AMRAP – Rounds and Reps)
AMRAP x 12 min:
5 Pull-Ups
15 Box Jumps
75 Single-Unders