EGO CrossFit – WOD

A: Front Squat (Lift every 2 minutes x 6 sets
5-3-3-3-3-10 reps
)

After the final set of 3 reps, take an additional minute rest before attempting the heavy set of 10 reps. Your opening set of 5 reps should be around 60% of your current max, increase the load each set up to the final set of 3, then take away some weight and perform the set of 10 reps.

B: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

7 Dual DB squats 22.5/15kg

7 C2B pull ups

7 Box jumps 24/20″
We are looking for a pretty fast pace during this workout, the low rep scheme should allow for quick sets on both the squats and jumps. The main limiter here will most likely be the C2B pull ups, so be sure to take time in your transitions before/after these so you can try to hit the sets of 7 unbroken. If you are forced to break the sets then try to be strict with your rest periods and get back to work as quick as you can.

Scaling:

►DB squats can be scaled in load if needed.

►C2B pull ups can either be scaled to regular pull ups or jumping pull ups. I would avoid banded pull ups for todays workout.

►Box jumps can be scaled in height or to step ups.