Daily Archives: 12 januari, 2016

Onsdag 160113

EGO CrossFit – WOD

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Weightlifting

Jerks (Take 15-20 min to build to today’s heavy Jerk)

Metcon

“Fight Gone Worse” (AMRAP – Reps)

3 Rounds for max reps
1:00 Thrusters
1:00 Hang Cleans
1:00 Box jumps
1:00 Push Press
1:00 Row for cal
1:00 Rest

(You may start at any station, but you must go down the list in order)

EGO CrossFit – WOD Green

Weightlifting Green

Front Squat (3 sets x 6-8 reps, rest 45 sec)

Metcon Green

Fight Gone Green” (AMRAP – Reps)

3 Rounds for max reps
1:00 Wall Ball shots
1:00 SDHP
1:00 Box jumps
1:00 Push Press
1:00 Row for cal
1:00 Rest

(You may start at any station, but you must go down the list in order)