EGO CrossFit – WOD
Weightlifting
A1: Back Squat (4 sets x 8-10 reps, rest 45 sec)
A2: Strict pullups (4 sets x 6-8 reps @2110, rest 45 sec)
Metcon
160309 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
5 TTB
10 Hand Release Pushups
15 Wall ball shots
EGO CrossFit – WOD Green
Weightlifting Green
A1: Back Squat (4 sets x 8-10 reps, rest 45 sec)
A2: Dead hang/Active hang from bar (4 sets x 15-30, rest 60 sec)
Metcon Green
160309 Green (AMRAP – Rounds and Reps)
AMRAP x 15 min:
5 V-ups
10 Hand Release Pushups
15 Wall ball shots