EGO CrossFit – WOD
Weightlifting
Deadlift (5 sets x 8-6-4-3- reps)
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
Rest 2 minutes between sets.
Metcon
170403 (Time)
For time:
30 Burpees Over the Barbell
15 Ground to Overhead
30 Burpees Over the Barbell
Team WOD
170403 Team (AMRAP – Reps)
2 & 2 for max reps with only one partner working every other minute:
EMOM x 12 min
Station 1:
Buy in: 10 Wall ball shots
AMRAP: Power Cleans
Rest 2 min
EMOM x 12 min
Station 2:
Buy in: 10 Kettlebell swings
AMRAP: Box jumps
Rest 2 min
EMOM x 12 min
Station 3:
Buy in: 10 Burpees
AMRAP: Ring rows