EGO CrossFit – WOD

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Weightlifting

Shoulder Press (5 sets x 3-5 reps @20X1)

Every 3 min, for 15 min (5 sets):
Shoulder Press x 3-5 reps @20X1

If you achieve 5 successful reps, increase the load in the next set.

Metcon

161206 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 min of:
6 Push Press
9 Push-Ups
12 Toes to Bar

Weightlifting Green

A1: Shoulder Press (4 sets x 6-8 reps @2010, rest 45 sec)

A2: Toes-To-Bar (4 sets x 7-10 reps, rest 45 sec)

Metcon Green

161206 Green (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 min of:
6 Push Press
9 Push-Ups
6 Knees to Arms