EGO CrossFit – WOD

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A1: Back Squat (5 sets x 5 reps, rest 60 sec)

A2: Strict Toes-To-Bar (5 sets x max reps, rest 60 sec)

Metcon

TABATA-Wednesday (AMRAP – Reps)

20 sec work, 10 sec rest for 8 rounds of:
Row for Calories
Pushups
Abmat Situps
Box Jumps 60/40 cm

(Complete all 8 rounds before moving to next movement)

EGO CrossFit – WOD Green

Weightlifting Green

A: Push Press (3 sets x 5 reps)

B: Power Snatch (3 sets x 5 reps)

Metcon Green

TABATA-Wednesday (AMRAP – Reps)

20 sec work, 10 sec rest for 8 rounds of:
Row for Calories
Pushups
Abmat Situps
Box Jumps 60/40 cm

(Complete all 8 rounds before moving to next movement)