EGO CrossFit – WOD
Weightlifting
A1: Deadlift (3 x 3-6 reps, rest 60 sec)
A2: Single arm dumbbell row (3 x 6-8 reps, rest 4 min)
Metcon
141126 (AMRAP – Reps)
2&2, 3 rounds of:
60 sec: AMRAP KBS 24/16kg
(Rest 60 sec)
60 sec: AMRAP Pushups
(Rest 60 sec)
60 sec: AMRAP Box Jump Overs 60/40cm
(Rest 60 sec)
60 sec: AMRAP Burpees
(Rest 60 sec)
60 sec: AMRAP Situps
(Rest 60 sec)
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds.
EGO CrossFit – WOD Green
Weightlifting Green
Front Squat (5 x 5 @4020)
Metcon Green
141126 (AMRAP – Reps)
2&2, 3 rounds of:
60 sec: AMRAP KBS 24/16kg
(Rest 60 sec)
60 sec: AMRAP Pushups
(Rest 60 sec)
60 sec: AMRAP Box Jump Overs 60/40cm
(Rest 60 sec)
60 sec: AMRAP Burpees
(Rest 60 sec)
60 sec: AMRAP Situps
(Rest 60 sec
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds.