EGO CrossFit – WOD

Weightlifting

A: Metcon (No Measure)

A. EMOM x 15 min:
Station 1: 6-12 Strict knees to arms
Station 2: 10-15 Weighted Push-ups
Station 3: 5/5 controlled Windmills with kettlebell
2 min rest

EMOM x 15 min:
Station 1: 10 Alternating Backward Lunges with kettlebell in front rack
Station 2: 8-12 Arnold presses
Station 3: 10 (5/5) Single leg deadlift with kettlebell in opposite hand

WOD Team

A: 180212 Team (AMRAP – Reps)

In teams of 4:
3 round for reps:
Station 1. 60 sec: Row for cal
Station 2. 60 sec: Push-ups
Station 3. 60 sec: Box jump overs
Station 4. 60 sec: Sit-ups
Station 5. 60 sec: Double-unders
(Rest 60 sec between stations)