EGO CrossFit – WOD

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Weightlifting

A1: Front Squat (4 x 3-5 reps, rest 60 sec)

A2: Strict pull-ups (4 x max reps, rest 60 sec)

A3: Double-Unders (4 x 60 sec practice, rest 3 min) or Triple-unders

Metcon

141119 (Time)

10-8-6-4-2 C&J, 60/45 kg
2 rounds of “Cindy” after every set

Weightlifting Green

Push Jerk (5 x 5) or Split Jerk (5 x 5)

Metcon Green

141119 Green (Time)

10-8-6-4-2 GTOH, 30/20 kg
1 round of “Cindy” after every set