EGO CrossFit – WOD

Weightlifting

Shoulder Press (6 sets x 3-2-1-3-2-1 reps)

Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep

Metcon

171025 (AMRAP – Reps)

Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Assault Bike x Max calories in 30 sec
Minutes 5-8 – Strict Handstand Push-Ups x Max reps in 30 sec
Minutes 9-12 – Burpees x Max reps in 30 sec