EGO CrossFit – WOD

Metcon

180115 (AMRAP – Reps)

Teams of 4:
On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy” (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
Station 2 – 10 heavy Kettlebell swings
Station 3 – 50 sec Max Calorie Assault Bike
Station 4 – Rest

Score is team total calories on the bike!

WOD Team

141115 (AMRAP – Rounds)

TeamWOD
3&3 AMRAP 30 min:
10 Walking Lunges with weight OH 20/15kg
10 Burpees

One person works, and two “rests”.

While Person A is completing the couplet, Person B is ”resting” in the plank position, and Person C is ”resting” from the hang position on a pull-up bar. Then rotate!