EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

Walking lunges with barbell OH (3 sets x 12-15 reps/leg, rest 60-90 sec)

Metcon

141008 (AMRAP – Rounds and Reps)

AMRAP 20 min:
400 m Run
5 Pull-ups
10 Pushups
15 Air squats

EGO CrossFit – WOD Green

Weightlifting Green

Deadlift (5 x 5 @4020 tempo)

Metcon Green

141008 Green (4 Rounds for reps)

For max reps:
3 min: Row for cals
(Rest 60 sec)
3 min: Burpee Box Jump-Overs
(Rest 60 sec)
3 min: Wall Balls
(Rest 60 sec)
3 min: Situps