EGO CrossFit – WOD
Weightlifting
A: Back Squat (3-3-3-2-2 @32X1, rest 90 sec)
Metcon
B: 190107 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
5 Left-Arm Dumbbell Push Presses
5 Right-Arm Dumbbell Push Presses
10 Burpees over Dumbbell
15 Dumbbell Goblet Squats
20 V-Ups/Sit-Ups
WOD Team
150124 (AMRAP – Reps)
In teams of 4:
3 rounds for max reps:
60 sec: Row (Calories)
60 sec: Pushups
60 sec: Box Jump Overs
60 sec: Situps
60 sec: Wall Ball Shots 9/6kg
(Rest 60 sec between sets)