EGO CrossFit – WOD

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Weightlifting

Push Press

Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps
Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.

Metcon

170116 (AMRAP – Rounds and Reps)

AMRAP x 15 min:
30 Double-Unders
10 Power Cleans
30 Double-Unders
15 Sit-Ups

Team WOD

170116 Team (AMRAP – Rounds)

2&2 AMRAP 40 min:
12 Thrusters (A)
12 Burpees (B)
24 Jumping Lunges (A)

(Only one person working at a time.)