EGO CrossFit – WOD

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Weightlifting

A: Back Squat (5 sets x 5-5-3-2-2 reps)

Every 2 minutes, for 10 minutes (5 sets):
*Set 1 – 5 reps @ 45-55% of 1-RM
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

B: Back Squat (2 sets x 8-10 reps)

Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
x 8-10 reps @ 73-78%

Metcon

170406 (AMRAP – Reps)

A. AMRAP x 4 min of Burpee Box Jump Overs
Rest 4:00
B. AMRAP x 3 min of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around
Rest 3:00
C. AMRAP x 2 min of Wall Ball Shots
Rest 2:00
D. AMRAP x 1 min of Max Pull-Ups

Metcon Green

170406 Green (AMRAP – Reps)

A. AMRAP x 4 min of Burpee Box Jump Overs
Rest 4:00
B. AMRAP x 3 min of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around
Rest 3:00
C. AMRAP x 2 min of Wall Ball Shots
Rest 2:00
D. AMRAP x 1 min of Max Sit-Ups