EGO CrossFit – WOD
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 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.
Metcon
170420 (Time)
5 Rounds for time:
9 Deadlift (heavy)
9 Bar-Facing Burpees Over the Barbell
170420 Green (Time)
5 Rounds for time:
6 Deadlift
6 Bar-Facing Burpees Over the Barbell