EGO CrossFit – WOD
Weightlifting
Deadlift (6 sets x 3-3-3-2-3-3 reps)
Every 3 min, for 18 min (6 sets):
Deadlift x 3 reps
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%
Metcon
160921 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
12 Alternating Reverse Lunges with 2 Kettlebells
9 Toes to Bar (or 12 V-Ups)
6 Strict Handstand Push-Ups or 9 Push-Ups