EGO CrossFit – WOD

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Metcon

Fran (Time)

21-15-9 reps of:
Thrusters 42,5/30 kg
Pullups

Green Fran (Time)

21-15-9 reps for time:
Thrusters
Ring rows

Core

Not for time:

100 Situps
80 Back extensions
60 Bicycle situps
40 Barbell roll-out
20 Dragon fly
10 Wall climbs