EGO CrossFit – WOD
Weightlifting
Clean (5 sets x 3 reps)
Metcon
5-min Capacity Test (AMRAP – Rounds and Reps)
AMRAP x 5 min:
5 Squat Cleans
10 Burpees Over the Barbell
Metcon (Weight)
EMOM x 15 min:
Min 1: 10 Goblet Squats
Min 2: 10 Kettlebell Swings
Min 3: 10 Push-Ups
Team Wod (Time)
Teams of 3 must complete a total of 4 sets each as quickly as possible of:
Row 500 m
—
5 Hand-Release Push-Ups
10 Box Jumps
5 Hand-Release Push-Ups
10 Box Jumps
5 Hand-Release Push-Ups
10 Box Jumps
—
Run 400 m
Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.