EGO CrossFit – WOD
Weightlifting
Back Squat (3-2-1-3-2-1)
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3-4 min between sets
Metcon
160114 (AMRAP – Rounds and Reps)
AMRAP x 10 min:
10 TTB
10 KBS
10 Wall Ball Shots