EGO CrossFit – WOD

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Weightlifting

A: Back Squat (5-4-3-1-1-1-1 reps)

In 15 min:

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

B: Back Squat (In 10 min: Build to Heavy 5)

Metcon

C: Cindy gone mad (Time)

For Time:

21 Power cleans (95/65)

5 Rounds of ” Cindy”

21 Front Squats (95/65)

5 Rounds of ” Cindy”

21 Squat clean (95/65)

KILOS

43/29

One round of ”Cindy” is

5 Pull-ups

10 Push-ups

15 Air squats