EGO CrossFit – WOD
Metcon
The Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
AMRAP x 4 min:
5 Hang Squat Snatch
10 Burpees Over the Barbell
(Elite = 85/55kg, RX = 60/45kg, Scaled = 45/30kg)
Rest 2 min, and then…
“Ben”
AMRAP x 4 min:
10 Power Cleans
20 Pullups
(Elite = 85/55kg, RX = 60/45kg, Scaled = 45/30kg)
Rest 2 min, and then…
“Beau”
AMRAP x 4 min:
15 Box Jump-Overs
30 Wall Ball Shots
(Elite & RX = 60/50cm ; Scaled – 60/50cm Step-Overs Allowed)
(Elite & RX = 9/6kg; Scaled – 6/3kg)
EGO CrossFit – WOD Green
Metcon Green
160120 Green (3 Rounds for reps)
AMRAP x 4 min:
5 OHS
10 Burpees Over the Barbell
Rest 2 min, and then…
AMRAP x 4 min:
5 Power Cleans
10 Pullups
Rest 2 min, and then…
AMRAP x 4 min:
10 Box Jump-Overs
10 Wall Ball Shots