EGO CrossFit – WOD
Weightlifting
A: Back Squat (2 reps @00X1 every 60 sec x 8 sets (speed focus))
Metcon
B: 191111 (AMRAP – Rounds and Reps)
AMRAP x 14 min:
7 Burpee box jump overs
14 Kettlebell swings
WOD Team
151123 Team WOD (AMRAP – Reps)
Teams of 4:
AMRAP x 2 Rounds:
Station 1: 2 min Burpees
(Rest 1 min)
Station 2: 2 min Box jumps
(Rest 1 min)
Station 3: 2 min Row for cals
(Rest 1 min)
Station 4: 2 min Kettlebell swings
(Rest 1 min)
Station 5: 2 min Air Squats
(Rest 1 min)
Station 6: 2 min Sit-Ups
(Rest 1 min)