EGO CrossFit – WOD

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Weightlifting

A1: Front Squat (5 set x 5 reps @80%)

A2: Pull-ups (5 set x max reps)

B1: Bulgarian split squats (3-5 sets x 6 reps per leg)

B2: Ring Rows (3-5 sets x 8-12 reps)

With false grip

B3: Ring Support Hold (3-5 sets x 15-30 sec hold)

Top of a ring dip.

WOD Team

170318 (AMRAP – Rounds and Reps)

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 40 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 30 Kettlebell Swings
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest