EGO CrossFit – WOD

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Weightlifting

A: Back Squat (6-6-5-5-4 @32X1, rest 90 sec)

B1: Dumbbell Single Leg Romanian Deadlift (3 sets x 6-8 reps/leg @2011)

B2: Single arm Kettlebell Press (3 sets x 6-8 reps/arm @2112)

C: 181203 (AMRAP – Rounds and Reps)

AMRAP x 7 min:

10 alt. Reverse lunges with plate overhead

5 Pushups

10 Situps

5 Burpees to plate

WOD Team

171223 (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 20 minutes of:

20 Shuttle runs

20 Medicinball Squat Cleans

20 Toes to Bar

Partners can divided up the running, cleans and toes to bar however they’d like, but only one partner works at a time.