EGO CrossFit – WOD
Weightlifting
A: Back Squat (5 sets x 2.2 reps @32X1 )
(15 sec pause between 2.2. Build weight each cluster)
Metcon
B: 190923 (Time)
For time:
10 One-arm Kettlebell Thrusters per arm
200 m Run
8 One-arm Kettlebell Thrusters per arm
300 m Run
6 One-arm Kettlebell Thrusters per arm
400 m Run
WOD Team
170715 (AMRAP – Rounds and Reps)
In teams of 2, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Wall Ball Shots
30 Kettlebell Swings
20 Burpees
10 Pull-Ups
Partner A starts with 50 double-unders, Partner B then performs 40 wall ball shots, Partner A then performs 30 kettlebell swings, Partner B does 20 burpees, Partner A does 10 pull-ups, then Partner B does 50 double-unders and so on.