EGO CrossFit – WOD
Weightlifting
A: Back Squat (3-3-3-2-2 reps @32X1)
Metcon
B: 190916 (AMRAP – Rounds)
In teams of 3:
AMRAP x 15 min:
1. 15 cal Row
2. 15 Kettlebell swings
3. 30 sec elbow Plank
Rotate when everyone is finished
WOD Team
180212 Team (AMRAP – Reps)
In teams of 4:
3 round for reps:
Station 1. 60 sec: Row for cal
Station 2. 60 sec: Push-ups
Station 3. 60 sec: Box jump overs
Station 4. 60 sec: Sit-ups
Station 5. 60 sec: Double-unders
(Rest 60 sec between stations)