EGO CrossFit – WOD

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Weightlifting

Every 3 min, for 18 min:

A1: Deadlift (6 sets x 5 reps @75-80%)

A2: Box Jumps (6 sets x 10 reps)

Metcon

161116 (AMRAP – Rounds and Reps)

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

AMRAP x 5 min:
20 Double-Unders
15 Sit-Ups
Rest 2,5 min

AMRAP x 5 min:
15 Calorie Row
10 Thrusters