EGO CrossFit – WOD
Weightlifting
Back Squat (6 sets x 3-2-1-3-2-1 reps)
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-101%
Rest 3 minutes between sets
Metcon
170727 (AMRAP – Rounds and Reps)
AMRAP x 12 minutes:
5 Burpee Pull-Ups
10 Kettlebell Swings (heavy)
20 Wall Ball Shots