EGO CrossFit – WOD
Weightlifting
Front Squat (6 sets x 5-3-1-1-1-1)
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Metcon
161103 (2 Rounds for time)
2 sets for times of:
100 Double-Unders
50 Sit-Ups
30 Push-Ups
Rest 3 min between sets