EGO CrossFit – WOD
Weightlifting
Overhead Squat (Every 2 min, for 10 min: 5-5-3-2-2)
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Metcon
160407 (AMRAP – Rounds and Reps)
3 rounds of:
AMRAP x 3 min:
10 Ground to Overhead
10 Overhead Squats
10 Burpees
Rest 3 min between rounds. Start where you left off.