EGO CrossFit – WOD

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Weightlifting

Push Press (5 sets x 3-5 reps)

Every 3 min, for 15 min (5 sets):
Push Press x 3-5 reps
Goal is to establish today’s 5-RM.

Metcon

Metcon (Weight)

Every min, on the min, for 16 min:
Even minutes – 10 Burpees
Odd minutes – 5 Power Cleans

(use the heaviest weight you believe you can successfully handle – note weight used)