EGO CrossFit – WOD
Metcon
Kettlebell Hell (6 Rounds for reps)
1. In 3 min complete:
25 KB Swings 24/16 kg
15 Burpees
AMRAP of left arm KB Push presses
(Rest 1 min)
2. In 3 min complete:
25 KB Swings 24/16 kg
15 Burpees
AMRAP of right arm KB Push presses
(Rest 1 min)
3. In 3 min complete:
25 KB Swings 24/16 kg
15 Burpees
AMRAP of Goblet Squats
Rest 5 min and repeat 1, 2 and 3 again!
Weightlifting
A1: Good Mornings (3 sets x 6-8 reps)
A2: Strict Pushups (3 sets x max reps)
Strict unbroken Pushups