EGO CrossFit – WOD
A1: Good Mornings (3 sets x 6-8 reps, rest 60 sec)
A2: Wall slides (4 x 5 reps, rest 90 sec)
Metcon
150204 (Time)
For time:
10 Wall ball shots 9/6 kg
1 Ring Dip
9 Wall ball shots 9/6 kg
2 Ring Dips
8 Wall ball shots 9/6 kg
3 Ring Dips
…
1 Wall ball shot 9/6 kg
10 Ring Dips
EGO CrossFit – WOD Green
Weightlifting Green
Front Squat (4-5 reps EMOM x 8)
Metcon Green
150204 Green (Time)
For time:
10 Wall ball shots 9/6 kg
1 Strict Pushup
9 Wall ball shots 9/6 kg
2 Strict Pushups
8 Wall ball shots 9/6 kg
3 Strict Pushups
…
1 Wall ball shot 9/6 kg
10 Strict Pushups