EGO CrossFit – WOD

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Weightlifting

Back Squat (4-4-4-3-3 @32X1, rest 90 sec)

A1: Dumbbell Single Leg Romanian Deadlift (3 sets x 5-6 reps/leg @3011)

A2: Seated Arnold Press (3 sets x 6-8 reps/arm @2112)

Single arm.

Metcon

C: 181217 (AMRAP – Rounds and Reps)

AMRAP x 4 min:

20 Double-Unders

10 Air Squats

Rest 1 min

AMRAP x 4 min:

5 Dumbbell Man-Makers

10 Box Jumps

Rest 1 min

AMRAP x 4 min:

5 Toes to Bar

10 Push-Ups

WOD Team

181217 Team (AMRAP – Rounds and Reps)

2&2, AMRAP x 30 min (alternating movements):

50 Double-Unders

40 Kettlebell Swings

30 Wall Ball Shots

20 Box Jumps

10 Toes to Bar

Partner A starts with double-unders, Partner B then performs kettlebell swings, Partner A then performs wall ball shots, Partner B does box jumps, Partner A does toes to bar, then Partner B does double-unders…and so on.