Daily Archives: 8 september, 2019

EGO CrossFit – WOD

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Weightlifting

A: Back Squat (4-4-4-3-3 reps @32X1)

B: 190909 (5 Rounds for time)

5 Rounds – Increase Pace Each Round:

30 Double-unders

15 Wall ball shots

Rest 60 sec between rounds

C1: Bulgarian split squats (2-3 sets x 6-12 reps/leg)

C2: Strict pullups (2-3 sets x max reps @31X2)

Metcon

WOD Team

181001 Team (AMRAP – Rounds)

AMRAP x 20 min:

In teams of 3

P1.

1 round of:

5 Pushups

10 Kettlebell swings

15 Air squats

P2. Deadhang in bar

P3. Plank

* Score = Rounds