EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A: Back Squat (5-5-4-4-3 @32X1, rest 90 sec)

B1: Dumbbell Single Leg Romanian Deadlift (3 sets x 5-6 reps/leg @31X1)

B2: Single arm Kettlebell Press (3 sets x 6-8 reps/arm @31X1)

Metcon

C: 181210 (AMRAP – Rounds and Reps)

AMRAP x 10 min:

20 Kettlebell Swings

10 Burpee Box Jump-Overs

WOD Team

171211 Team (Time)

2&2 for time:

200 Walking lunges (alternating 20 steps)

immediately followed by…

20 rounds (partners alternating full rounds) of…

5 Pullups

10 Pushups

15 Air Squats

immediately followed by…

200 Sit-Ups

50 Burpee over partner in plank