EGO CrossFit – WOD
Weightlifting
Deadlift (6 sets x 6-4-2-1-1-1 reps)
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 60 sec between sets
Metcon
170522 (Time)
3 rounds for time of:
400 Meter Run
40 Double-Unders
20 Alternating Reverse Lunges with Kettlebells
Team WOD
160502 (4 Rounds for reps)
2&2, 4 rounds for max reps of:
60 sec of KBS (heavy)
Rest 60 sec
60 sec of Pushups
Rest 60 sec
60 sec of Box Jump-Overs
Rest 60 sec
60 sec of Push Press
Rest 60 sec
Perform in teams of two, one partner working for the full 60 sec, then resting and supporting their teammate for 60 sec.