EGO CrossFit – WOD
Weightlifting
Push Press (5 sets x 3-5 reps)
Every 3 min, for 15 min (5 sets):
Push Press x 3-5 reps
Goal is to establish today’s 5-RM.
Metcon
Metcon (Weight)
Every min, on the min, for 16 min:
Even minutes – 10 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle – note weight used)