EGO CrossFit – WOD
Weightlifting
A: Back Squat
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%
B: Back Squat (1 set x max reps)
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Metcon
160504 (5 Rounds for time)
Every 3 min, for 15 min (5 sets) for times:
Run 200 m
8 Front Squats
12 TTB