EGO CrossFit – WOD
Weightlifting
Front Squat (8 sets x 3-3-2-2-1-2-4-6 reps)
Every 2 min, for 16 min (8 sets):
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%
Metcon
160517 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
1 Power Clean
2 Front Squats
4 Front-Racked Reverse Lunges (2/2)
8 CTB Pullups/10 Pullups
Rest 30 sec