EGO CrossFit – WOD
A1: Back Squat (3 sets @40X0
AMRAP with Strict TEMPO without any pauses – As Many Reps As Possible. Break tempo and the set is over.
Rest 15 sec)
Male – 1-1,25 x Bodyweight
Female – 0,8-1 x Bodyweight
A2: Jumping Lunges (No Measure)
3 sets x Max reps in 30 sec
Rest 2 min and start over with Back Squats
Metcon
B.
AMRAP x 3 min:
12 Wall balls
6 cal Row/Ski Erg
Rest 1 min
AMRAP x 3 min:
12 Kettlebell swings
6 Box jump overs
Rest 1 min
AMRAP x 3 min:
6 cal Assault Bike
12 Weighted Sit-Ups