EGO CrossFit – WOD

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Weightlifting

Turkish Get Up (3 sets x 2-3 reps each arm, rest 60-90 sec)

Metcon

161025 (4 Rounds for reps)

4 rounds for max reps of:
60 sec of Rowing for Calories
Rest 15 sec
60 sec of Push-Ups
Rest 15 sec
60 sec of Box jump overs
Rest 90 sec

Weightlifting Green

A1: Front Rack Lunge (3 sets x 8-10 reps each leg @2011, rest 60-90 sec)

A2: Strict pullups (3 sets x max reps, rest 60-90 sec)

Metcon Green

161025 (4 Rounds for reps)

4 rounds for max reps of:
60 sec of Rowing for Calories
Rest 15 sec
60 sec of Push-Ups
Rest 15 sec
60 sec of Box jump overs
Rest 90 sec