EGO CrossFit – WOD
Weightlifting
A1: Push Press (4 sets x 3-5 reps, rest 90 sec)
A2: Weighted Pull-ups (4 sets x 3-5 reps, rest 90 sec)
Metcon
150916 (AMRAP – Rounds and Reps)
2 rounds of:
AMRAP x 6 min:
15 Burpees
10 Push Press
Rest 3 min between sets and pick up where you leave off after each set. Report total rounds and reps performed.
EGO CrossFit – WOD Green
Weightlifting Green
A1: Push Press (4 sets x 6-8 reps, rest 90 sec)
A2: Ring Rows (4 sets x 6-8 reps, rest 90 sec)
Metcon Green
150916 Green (AMRAP – Rounds and Reps)
2 rounds of:
AMRAP x 6 min:
10 Burpees
5 Push Press
Rest 3 min between sets and pick up where you leave off after each set. Report total rounds and reps performed.