EGO CrossFit – WOD

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Weightlifting

Back Squat (3 sets x 8 reps)

Every 3 min, for 9 min (3 sets):
Back Squat x 8 reps @ 70-75% of 1-RM

Metcon

Helen (Time)

3 Rounds for time of:
400 m Run
21 Kettlebell Swings, 24/16kg
12 Pull-ups

Weightlifting Green

A1: Back Squat (3 sets x 8-10 reps @30X1, rest 45 sec)

A2: Handstand (3 sets x 60 sec, rest 90 sec)

Metcon Green

Green Helen (Time)

3 rounds for time:
Run 400 m
21 Kettlebell Swings
7 Strict Pull-Ups