EGO CrossFit – WOD
Weightlifting
A1: Bulgarian split squats (5 sets x 5/5 reps, rest 60 sec)
A2: Trap 3 raise (5 sets x 8-10 reps @3010 , rest 60 sec)
Metcon
150304 (AMRAP – Rounds and Reps)
2 Rounds of:
AMRAP x 10 min:
10 Walking lunges
10 KBS 24/16 kg
10 Situps
Rest 2 min
(Pick up where you leave off)
EGO CrossFit – WOD Green
Weightlifting Green
A: Shoulder Press (3 sets x 5 reps)
B: Power Clean (3 sets x 5 reps)
Metcon Green
150304 (AMRAP – Rounds and Reps)
2 Rounds of:
AMRAP x 8 min:
10 Walking lunges
10 KBS 24/16 kg
10 Situps
Rest 2 min