EGO CrossFit – WOD

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Weightlifting

A1: Push Press (4 sets x 3-5 reps, rest 90 sec)

A2: Weighted Pull-ups (4 sets x 3-5 reps, rest 90 sec)

Metcon

150916 (AMRAP – Rounds and Reps)

2 rounds of:
AMRAP x 6 min:
15 Burpees
10 Push Press

Rest 3 min between sets and pick up where you leave off after each set. Report total rounds and reps performed.

EGO CrossFit – WOD Green

Weightlifting Green

A1: Push Press (4 sets x 6-8 reps, rest 90 sec)

A2: Ring Rows (4 sets x 6-8 reps, rest 90 sec)

Metcon Green

150916 Green (AMRAP – Rounds and Reps)

2 rounds of:
AMRAP x 6 min:
10 Burpees
5 Push Press

Rest 3 min between sets and pick up where you leave off after each set. Report total rounds and reps performed.