EGO CrossFit – WOD
Weightlifting
A: Back Squat (5 sets x 5-5-3-2-2 reps)
Every 2 min, for 10 min (5 sets):
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
B: Back Squat (2 sets x 8-10 reps)
Every 2 min, for 4 min (2 sets): x 8-10 reps @ 73-78%
Metcon
160621 (AMRAP – Rounds and Reps)
2&2, complete as many rounds and reps as possible in 12 min of:
3 Power Cleans (heavy)
6 Burpee Box Jump-Overs