EGO CrossFit – WOD

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Metcon

150327 (Time)

27-21-15-9 reps for time of:
SDHP 40/30 kg
Thrusters 40/30 kg

CFG Open 15.5 (Time)

27-21-15-9 reps for time of:
Row (calories)
Thrusters 43/29 kg

CFG Open 15.5 Scaled (Time)

27-21-15-9 reps for time of:
Row (calories)
Thrusters 29/20 kg

Core

Metcon (No Measure)

2 Rounds:
Using a bumper plate 15/10 kg
40 Leg Raises (lying on your back, hold plate with arms extended straight up) -aka floor wipers without the side to side motion
30 Weighted Situps
20 Pushups (feet elevated on the bumper plate)