EGO CrossFit – WOD
Weightlifting
A: Back Squat (8-8-8-8 reps @00X1 )
@55-60%, speed focus: get up fast!
Metcon
B: 181005 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
9 Wall ball shots
12 Box jump overs
21 Double-unders
WOD Team
141206 (Time)
2&2 for time:
40 Burpees
100 Wall ball shots 9/6 kg
40 Burpees
100 Walking lunges
40 Burpees
100 KBS 24/16 kg
40 Burpees
100 Pushups
40 Burpees