EGO CrossFit – WOD

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Weightlifting

Deadlift (5 sets x 8-6-4-2-2 reps)

*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest 3 minutes between sets.

Metcon

170316 (Time)

3 rounds for time of:
30 Shuttle Runs
20 Kettlebell Swings (heavy)
30 Shuttle Runs
10 Burpees

Metcon Green

170316 Green (Time)

3 rounds for time of:
20 Shuttle Runs
15 Kettlebell Swings
20 Shuttle Runs
10 Burpees