EGO CrossFit – WOD
Weightlifting
Walking lunges with dumbbells (4 sets x 20 steps @1010, rest 60 sec)
Or kettlebells (use the heaviest KB/DBs you can handle while following the tempo prescription)
Metcon
170306 (Time)
For time:
200 Double-Unders
30 Front Squats (Heavy)
30 Box Jumps (High)
200 Double-Unders
Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.
Team WOD
140426 (3 Rounds for reps)
TeamWOD 2&2
3 Rounds of:
3 min at each station
Station 1: Burpees
Station 2: KBS 24/16 kg
Station 3: Row (calories)
Station 4: Box jumps 60/40 cm
Rest 30 sec between stations