EGO CrossFit – WOD
Weightlifting
Back Squat (6 sets x 5-4-3-2-1-8 reps)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 min between sets.
Metcon
150709 (Time)
5 RFT:
400 m Run
15 Box jumps
15 KBS