EGO CrossFit – WOD
Metcon
A: CFG Open 14.2 (AMRAP – Reps)
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 45/30kg
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats 45/30kg
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats 45/30kg
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Eller
140307 (AMRAP – Reps)
AMRAP 15 min:
6 front squats 50/35kg
6 push-ups
8 front squats 50/35kg
8 push-ups
10 front squats 50/35kg
10 push-ups
12 front squats 50/35kg
12 push-ups
… osv.