EGO CrossFit – WOD

View Public Whiteboard

A1: Dumbbell push press (5 sets x 5/5 reps, rest 60 sec)

A2: Strict pull-ups (5 sets x max reps @2111, rest 60 sec)

A3: Handstand (5 sets x max hold, rest 60 sec)

Metcon

Wittman (Time)

7 RFT:
15 KBS 24/16 kg
15 Power Clean 45/30 kg
15 Box jumps 60/40 cm

EGO CrossFit – WOD Green

Weightlifting Green

A: Back Squat (5 sets x 5 reps, rest 60 sec)

B: Deadlift (5 sets x 5 reps, rest sec)

Metcon Green

Wittman Green (Time)

7 RFT:
7 KBS 24/16 kg
7 Power cleans 35/25 kg
7 Box jumps 60/40 cm