EGO CrossFit – WOD
Weightlifting
Shoulder Press (4 sets x 6-8 reps)
Every 2 minutes, for 8 minutes (4 sets):
Shoulder Press x 6-8 reps @ 20X1
Metcon
170523 (AMRAP – Reps)
3 sets for max reps:
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds
Metcon Green
170523 Green (AMRAP – Reps)
3 sets for max reps:
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Push-Ups
Rest 30 seconds
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Ring rows
Rest 30 seconds
90 seconds of the following…
10 Burpee Box Jump-Overs + Max Reps of Knees to elbows
Rest 30 seconds