EGO CrossFit – WOD
Weightlifting
A: Back Squat (4-4-4-4 reps @00X1 )
@55-60%, speed focus: get up fast!)
Metcon
B: 181026 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
5 Pushups
10 alt. Kettlebell clean & jerk
15 Goblet squats
WOD Team
191021 Team (AMRAP – Reps)
In teams of 4, complete 5 sets for max reps/calories of:
60 seconds of Rowing (for calories)
60 seconds of Burpee Box Jump or Step-Overs
60 seconds of Bumper Plate Ground to Overhead
60 seconds of Dumbbell Renegade Rows
(1 rep = push-up, row left, push-up, row right)
Rest 60 seconds
Team members rotate through the 4 work stations at 60-second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).