EGO CrossFit – WOD

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Weightlifting

A1: Get-up Sit-up (@30X1, 3 sets x 6-8 reps, rest 60 sec)

Get-up Sit-up with barbell, kettlebell or dumbbell

A2: Stiff legged Windmill (@30X1, 3 sets x 6-8 reps/sida, rest 60 sec)

Stiff legged Windmill with Kettlebell or dumbbell

Metcon

140730 (4 Rounds for time)

4 RFT:
25 KBS 24/16kg
400m Run
Rest 1 minutes between rounds