EGO CrossFit – WOD

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Weightlifting

A: Back Squat (3-3-3-2-2 @32X1, rest 90 sec)

Metcon

B: 190107 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

5 Left-Arm Dumbbell Push Presses

5 Right-Arm Dumbbell Push Presses

10 Burpees over Dumbbell

15 Dumbbell Goblet Squats

20 V-Ups/Sit-Ups

WOD Team

150124 (AMRAP – Reps)

In teams of 4:

3 rounds for max reps:

60 sec: Row (Calories)

60 sec: Pushups

60 sec: Box Jump Overs

60 sec: Situps

60 sec: Wall Ball Shots 9/6kg

(Rest 60 sec between sets)