EGO CrossFit – WOD
Weightlifting
A: Back Squat
work up to a max set of 3-5 reps (in at least 5 total sets)
Metcon
B: 191118 (Time)
4 rounds for time:
50 Double-Unders
rest 15 sec
12 Toes to bar
rest 15 sec
10 Double KB front rack Walking Lunges
8 Double KB Front Squat
WOD Team
181105 Team (AMRAP – Rounds and Reps)
AMRAP x 24 min:
Teams of 2:
3 Wall Ball shots
3 Kettlebell Swings
3 Burpees
Next round is 6’s, then 9’s, etc…
Partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete 3 rounds of everything. Rounds increasing by 3 repetitions each time.