EGO CrossFit – WOD
Weightlifting
A: Back Squat (4-4-4-3-3 reps @32X1)
B: 190909 (5 Rounds for time)
5 Rounds – Increase Pace Each Round:
30 Double-unders
15 Wall ball shots
Rest 60 sec between rounds
C1: Bulgarian split squats (2-3 sets x 6-12 reps/leg)
C2: Strict pullups (2-3 sets x max reps @31X2)
Metcon
WOD Team
181001 Team (AMRAP – Rounds)
AMRAP x 20 min:
In teams of 3
P1.
1 round of:
5 Pushups
10 Kettlebell swings
15 Air squats
P2. Deadhang in bar
P3. Plank
* Score = Rounds