EGO CrossFit – WOD

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Weightlifting

Back Squat (5 sets x 6-4-2-2-1 reps)

Every 2 minutes, for 10 minutes (5 sets):

Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

Metcon

170508 (Time)

5 rounds for time:
40 Double-Unders
20 Wall Ball Shots
10 Pull-Ups/8 Chest-to-Bar Pull-Ups

Team WOD

170508 Team (AMRAP – Reps)

4 sets for max reps of:
60 seconds of Rowing (for calories)
Rest 60 seconds (while your partner rows if you have a teammate)
60 seconds of Jumping Squats (with or without barbell)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds