EGO CrossFit – WOD

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Gymnastics

8x 30 sec on : 30 sec off, alternating
Odd – Butterfly Pull-ups practice
Even – Handstand Hold (facing the wall)

Metcon

141128 (Time)

5 min: AMRAP Lateral Burpee Box Jump Overs, 60/40cm
4 min: AMRAP Snatch/Power snatch, 45/30kg
3 min: AMRAP Wall ball shots 9/6kg
2 min: AMRAP DU:s
1 min: AMRAP Air Squats
(30 sec between movements)