EGO CrossFit – WOD

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Weightlifting

A1: Turkish Get Up (4 sets x 2/2 reps)

A2: Barbell Row (4 sets x 10 reps)

Metcon

150506 (Time)

For time:
200 DU:s
Then…
4 Rounds:
5 Bar MU:s
10 Front Squats
15 Pushups
20 Burpees

EGO CrossFit – WOD Green

Weightlifting Green

A: Thruster (3 sets x 5 reps)

B: Knees To Elbow (Practice kipping for 10 min)

Metcon Green

150506 Green (Time)

For time:
250 SU:s
Then…
4 Rounds:
5 Ring row + 5 Ring dips
10 Goblet Squats
10 Pushups
10 Burpees