EGO CrossFit – WOD
Metcon
141129 (AMRAP – Reps)
2&2:
Station 1 – AMRAP Wall Ball Shots 9/6 kg & Wall Sits
Station 2 – AMRAP Push press 30/20 kg & Bar Hold
Station 3 – AMRAP Pull-ups & OH Plate Hold 20/10 kg
Station 4 – AMRAP KBS 24/16 kg & KB Goblet Squat Hold
Station 5 – AMRAP Situps & Plank Hold
4 min per station. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.