EGO CrossFit – WOD

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Weightlifting

A: Floor Press (3 sets x 12-15 reps @ 20X1, rest 45 sec)

B: Barbell Row (3 sets x 12-15 reps @ 20X1, rest 45 sec)

Metcon

141007 (Time)

For time:
100 DU:s
Then:
21-15-9:
KBS 32/24kg
Strict Pushups
Then:
100 DU:s

Gymnastics

8x 30 sec on : 30 sec off, alternating:

Odd – Chin up Hold
Even – Handstand Hold (facing the wall)