EGO CrossFit – WOD

Weightlifting

A1: Deadlift (4 sets x 4-6 reps @3111, rest 20 sec)

(open hands at the bottom of the deadlift, then close them and lift again)

A2: Handstand Push-ups (4 sets x max reps, rest 2 min)

Strict! (if you cannot get 8 reps or more, accumulate until you get 8 reps)

Metcon

161130 (AMRAP – Rounds and Reps)

AMRAP x 10 min:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep

(You must perform 5 burpees any time the weight settles on the ground)