EGO CrossFit – WOD
Weightlifting
Shoulder Press (8 sets x 5-3-3-2-2-1-1-1 reps)
8 sets of:
Shoulder Press @20X1
Rest 60-90 sec between each set.
*Set 1 – 5 Reps
*Set 2 – 3 Reps
*Set 3 – 3 Reps
*Set 4 – 2 Reps
*Set 5 – 2 Reps
*Set 6 – 1 Rep
*Set 7 – 1 Rep
*Set 8 – 1 Rep
Metcon
170907 (Time)
4 rounds for time of:
40 Double-Unders
20 Wall Ball Shots
10 Toes to Bar
170907 (Time)
4 rounds for time of:
60 Single-Unders
15 Wall Ball Shots
10 Knees to elbows