EGO CrossFit – WOD
Weightlifting
A: Back Squat (5 sets x 5-5-3-2-2 reps)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
B: Back Squat (2 sets x 4-5 reps)
Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%
Metcon
170412 (Time)
For time:
50 Wall Ball Shots
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders
20 Wall Ball Shots
40 Double-Unders