EGO CrossFit – WOD
Weightlifting
Front Squat (6 sets x 2-3 reps)
Every 2 min, for 12 min (6 sets of): x 2-3 reps
Build over the course of the sets to today’s heaviest double or triple.
Metcon
Metcon (2 Rounds for reps)
2&2, alternate every 5 reps in order to complete as many reps as possible in 6 min of: Ground to Overhead
Rest 3 min
2&2, alternate every 15 reps in order to complete as many reps as possible in 6 min of: Wall Ball Shots
Weightlifting
Single arm dumbbell row (3 sets x 10-12 reps/arm)
Every 2 min, for 6 min (3 sets): x 10-12 reps each arm @ 2110