EGO CrossFit – WOD
A1: Walking lunges with barbell OH (4 sets x 6-8 reps, rest 90 sec)
Walking lunges with barbell OH
A2: Armgång (4 sets x 1)
1 armgång i chinsräcke eller Monkey bar, rest 90 sec
Metcon
B: 141203 (AMRAP – Reps)
5 Rounds:
30 sec AMRAP Russian KBS
(Rest 30 sec)
30 sec Row for cals
(Rest 30 sec)
C: 141203-2 (AMRAP – Reps)
5 Rounds:
30 sec AMRAP Strict Pushups
(Rest 30 sec)
30 sec AMRAP Strict Pullups
(Rest 30 sec)
Weightlifting Green
Deadlift (5 x 5)
Metcon Green
141203 (AMRAP – Reps)
5 Rounds:
30 sec AMRAP Russian KBS
(Rest 30 sec)
30 sec Row for cals
(Rest 30 sec)
141203-2 (AMRAP – Reps)
5 Rounds:
30 sec AMRAP Strict Pushups
(Rest 30 sec)
30 sec AMRAP Strict Pullups
(Rest 30 sec)