EGO CrossFit – WOD
Weightlifting
Back Squat (6 sets x 3-2-1-3-2-1 reps)
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 2-3 min between sets
Metcon
161212 (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 min of:
10 Toes to Bar
10 Kettlebell Swings
10 Wall Ball Shots
Team WOD
161212 Team (AMRAP – Rounds and Reps)
In teams of 2, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 min of:
5 Push-Ups
10 Goblet Squats
15 Kettlebell Swings
5 Shuttle Runs