EGO CrossFit – WOD

Weightlifting

Back Squat (6 sets x 3-2-1-3-2-1 reps, rest 90 sec-2min )

*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Rest 90 sec-2 minutes between sets and use the time to work shoulder mobility

Metcon

171218 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Box Jumps
20 Sit-Ups

Team WOD

171218 Team (Time)

2&2, alternating after full rounds, complete 20 rounds total (10 rounds each) for time of:
15 Kettlebell swings
10 Wall Ball Shots