Måndag 191021

EGO CrossFit – WOD

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A: Back Squat (4-4-4-4 reps @00X1 )

@55-60%, speed focus: get up fast!)


B: 181026 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

5 Pushups

10 alt. Kettlebell clean & jerk

15 Goblet squats

WOD Team

191021 Team (AMRAP – Reps)

In teams of 4, complete 5 sets for max reps/calories of:

60 seconds of Rowing (for calories)

60 seconds of Burpee Box Jump or Step-Overs

60 seconds of Bumper Plate Ground to Overhead

60 seconds of Dumbbell Renegade Rows

(1 rep = push-up, row left, push-up, row right)

Rest 60 seconds

Team members rotate through the 4 work stations at 60-second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).