EGO CrossFit – WOD
Weightlifting
Clean (Take 15 min to build to a heavy-ish clean)
Metcon
170904 (Time)
3 rounds for time of:
Run 400 m
8 Front Squats (heavy)
Barbell originates from the ground – no racks.
Team WOD
160910 (Time)
2&2, with only one partner working at a time, complete the following for time:
1600 m Relay Run (alternating 400 m)
immediately followed by…
12 rounds (partners alternating full rounds) of…
5 Pull-Ups
10 Push-Ups
15 Air Squats
immediately followed by…
1600 m Relay Run (alternating 400 m)
immediately followed by…
12 rounds (partners alternating full rounds) of…
5 Pull-Ups
10 Push-Ups
15 Air Squats
immediately followed by…
1600 m Relay Run (alternating 400 m)