EGO CrossFit – WOD

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Weightlifting

A1: Push Press (5 x 8-10 reps, Rest 45 sec)

A2: Weighted Chin Up Hold (5 x 15-30 sec, rest 45 sec)

Load so that 20-30 seconds is a challenge!

Metcon

141112 (AMRAP – Reps)

5 Rounds of:
In 2 min, complete:
10 GTOH 45/30 kg
10 Box Jump Overs 60/40cm
AMRAP Burpees
Rest 2 min

Weightlifting Green

Clean (5 x 5)

Metcon Green

141112 Green (AMRAP – Reps)

5 Rounds of:
In 2 min, complete:
10 GTOH 30/20 kg
10 Box Jump Overs 60/40cm
AMRAP Burpees
Rest 2 min