EGO CrossFit – WOD
Weightlifting
Deadlift (5 sets x 6-8 reps, rest 60 sec)
Metcon
161121 (Time)
3 rounds for time of:
100 Double-unders
20 Wall Ball Shots
20 Kettlebell Swings (heavy)
Team WOD
151123 Team WOD (AMRAP – Reps)
Teams of 4:
2 Rounds AMRAP:
Station 1: 2 min Burpees
(Rest 1 min)
Station 2: 2 min Box jumps 60/40 cm
(Rest 1 min)
Station 3: 2 min Row for cals
(Rest 1 min)
Station 4: 2 min KBS 24/16 kg
(Rest 1 min)
Station 5: 2 min Air Squats
(Rest 1 min)
Station 6: 2 min Situps
(Rest 1 min)