EGO CrossFit – WOD

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Weightlifting

Deadlift (6 sets x 8-6-4-2-2-2 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
*Set 6 – 95% x 2 reps

Rest 60 sec between sets.

Metcon

170502 (AMRAP – Rounds and Reps)

AMRAP x 12 min:
10 Toes to Bar
15 Box Jumps
20 Alternating Single-Arm Kettlebell Snatches

170502 Green (AMRAP – Rounds and Reps)

AMRAP x 12 min:
10 Sit-Ups
10 Box Jumps
20 Alternating Single-Arm Kettlebell Snatches