EGO CrossFit – WOD

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Weightlifting

Back Squat

Take 15 min to build to a 3-RM Back Squat
Note best successful 3-RM.

Metcon

161115 (AMRAP – Rounds and Reps)

AMRAP x 10 min:
10 Power Cleans (heavy)
10 Burpees Over the Barbell

Weightlifting Green

Back Squat (4 sets x 6 reps @31X1, rest 60 sec)

Metcon Green

161115 Green (AMRAP – Rounds and Reps)

AMRAP x 5 min:
10 Calorie Assault Bike
10 Wall ball shots
Rest 2,5 min

AMRAP x 5 min:
30 Single-Unders
10 Sit-Ups
Rest 2,5 min

AMRAP x 5 min:
15 Calorie Row
10 Kettlebell swings