Onsdag 161019

EGO CrossFit – WOD

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Weightlifting

Deadlift (6 sets x 5-3-1-5-3-1)

*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 3 min between sets.

Metcon

161019 (Time)

3 rounds for time of:
20/15 Calorie Row (or 400 m Run)
15 Box Jumps
15/10 Strict Handstand Push-Ups


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