EGO CrossFit – WOD

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Weightlifting

A: Back Squat (2 reps @00X1 every 60 sec x 8 sets (speed focus))

Metcon

B: 191111 (AMRAP – Rounds and Reps)

AMRAP x 14 min:

7 Burpee box jump overs

14 Kettlebell swings

WOD Team

151123 Team WOD (AMRAP – Reps)

Teams of 4:

AMRAP x 2 Rounds:

Station 1: 2 min Burpees

(Rest 1 min)

Station 2: 2 min Box jumps

(Rest 1 min)

Station 3: 2 min Row for cals

(Rest 1 min)

Station 4: 2 min Kettlebell swings

(Rest 1 min)

Station 5: 2 min Air Squats

(Rest 1 min)

Station 6: 2 min Sit-Ups

(Rest 1 min)