EGO CrossFit – WOD
Weightlifting
Deadlift (6 sets x 5-3-1-5-3-1)
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 3 min between sets.
Metcon
161019 (Time)
3 rounds for time of:
20/15 Calorie Row (or 400 m Run)
15 Box Jumps
15/10 Strict Handstand Push-Ups