EGO CrossFit – WOD

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Weightlifting

Split Stance Romanian Deadlift (4 sets x 6-8 reps @4011, rest 60 sec)

Metcon

170228 (Time)

5 sets of:
15 Russian Kettlebell Swings
10 Box Jumps box. or Step-Ups
Rest 60 seconds between sets.

Swing a “heavy” kettlebell, and jump to a “tall” Challenge yourself. These are designed to be short, intense intervals with incomplete rest.

Metcon Green

170228 Green (Time)

5 sets of:
15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups
Rest 60 seconds between sets