EGO CrossFit – WOD
Weightlifting
Back Squat (8 sets x 5-5-3-2-2-1-2-1 reps)
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%
Metcon
170418 (Time)
3 rounds for time of:
100 Double-Unders
10 Hang Squat Cleans
10 Alternating Front-Racked Reverse Lunges
Metcon Green
170418 (Time)
4 rounds for time of:
6 Hang Cleans
6 Alternating Front-Racked Reverse Lunges