EGO CrossFit – WOD

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Metcon

Kettlebell Hell (6 Rounds for reps)

1. In 3 min complete:
25 KB Swings 24/16 kg
15 Burpees
AMRAP of left arm KB Push presses

(Rest 1 min)

2. In 3 min complete:
25 KB Swings 24/16 kg
15 Burpees
AMRAP of right arm KB Push presses

(Rest 1 min)

3. In 3 min complete:
25 KB Swings 24/16 kg
15 Burpees
AMRAP of Goblet Squats

Rest 5 min and repeat 1, 2 and 3 again!

Weightlifting

A1: Good Mornings (3 sets x 6-8 reps)

A2: Strict Pushups (3 sets x max reps)

Strict unbroken Pushups