EGO CrossFit – WOD

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Weightlifting

A1: Bulgarian split squats (4 x 6-8 reps @30X0, rest 60 sec)

A2: Armgång (4 x 1 armgång)

1 armgång i chinsräcke eller Monkey bar, rest 60 sec

Skills

B1: Pistols (3 x 5/5 reps )

B2: Rope Climb (3 x 1-2 ascents )

B3: Double-Unders (3 x 20-50 reps )

Metcon

141105 (Time)

5 RFT:
20 Wall ball shots 9/6 kg
20 Situps

EGO CrossFit – WOD Green

Weightlifting Green

A1: Deadlift (4 x 6-8 reps)

A2: Strict Pushups (4 x max reps)

Metcon Green

141105 (Time)

5 RFT:
20 Wall ball shots 9/6 kg
20 Situps